01/19/2020

Angelino CrossFit – CrossFit

NOTE

SUNDAY’S CLASS SCHEDULE:

— 8:30 AM OLYMPIC LAB

— 9:30 AM CROSSFIT

— 10:30 AM WOD + STRETCH

** DON’T FORGET TO RSVP ON THE WODIFY APP… NOW! **

OLYMPIC LAB

STRENGTH: Take 25 to 30-minutes to complete the following.

A. Complete 4 WORKING sets of the following complex.

— 3x Snatch Grip Deadlifts + 3x Snatch High Pulls @ 110% of Snatch 1RM

B. Behind the Neck Split Jerks: Complete the following using a challenging weight for all 5-rounds. Determine the weight on your skill level of the “Split Jerk” — if you are not sure, the Coach can help you figure it out.

— 5×3 at a set weight ** RECORD IN WODIFY **

WOD: For Rounds and Reps ** SEE BELOW **

OLY: Metcon (AMRAP – Rounds and Reps)

8-minute AMRAP:

— 6x Double KB Cleans (Rx)

— 4x Overhead Squats (Rx)

— 2x Burpee Over Bar

Barbell Rx: 75/55

KB Rx: 40-45/25-30

** PLEASE DO NOT DROP/SLAM THE WEIGHTS ** THANK YOU! **

OLY: Snatch (SEE ABOVE)

OLY: Snatch Grip Deadlift (SEE ABOVE)

OLY: Snatch High-Pull (SEE ABOVE)

OLY: Behind The Neck Jerk (SEE ABOVE)

CROSSFIT

STRENGTH: Take about 20-minutes to complete the following.

A. Turkish Get-Ups: Complete the following EMOM after reviewing the skill.

16-Minute EMOM (every 2-Minutes complete the following — alternating exercises)

— Minute 1-2: Turkish Get-Ups (Use an appropriate weight to practice form/technique — alternate side throughout)

— Minute 3-4: Double Unders (Practice!!) ** RECORD MAX UNBROKEN IN WODIFY **

** REPEAT FOR A TOTAL OF 4-TIMES **

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

1-Round:

50x Pull-Ups (Rx+ Skill)

500m Run

50x Push-Ups

500m Run

50x Goblet Squats (Rx)

500m Run

50x Overhead Plate Alternating Lunges (Rx — Total)

KB: 40-45/25-30, +50-55/35-40

Plate: 35/25, +45/35

** PLEASE DO NOT DROP/SLAM WEIGHTS ** THANK YOU! **

STR: Double-Unders (SEE ABOVE)

STR: Turkish Get Up (SEE ABOVE)