Angelino CrossFit – CrossFit
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! **
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)
— 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)
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)
50x Pull-Ups (Rx+ Skill)
50x Goblet Squats (Rx)
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! **