01/26/2020

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. Find 1 REP MAX: **RECORD IN WODIFY**

— 1x Hang Power Clean + 1x Push Jerk

B. Front Squats: **RECORD IN WODIFY**

— Option #1: Find 1-REP MAX

— Option #2: 5×3 @ 80-85%

** Superset each round of Front Squats with 12x DB/KB Shoulder Shrugs

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

OLY: Metcon (AMRAP – Rounds and Reps)

9-minute AMRAP:

— 10x Double KB Cleans (Rx)

— 5x Hang Squat Snatches (Rx)

Barbell Rx: 75/55

KB Rx: 50-55/35-40

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

OLY: Push Jerk (SEE ABOVE)

OLY: Hang Power Clean (SEE ABOVE)

OLY: Front Squat (SEE ABOVE)

CROSSFIT

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

A. Sprints: 4x200m — Rest As Needed ** Record BEST time in Wodify **

B. Complete 3 to 4-rounds of: ** Use a challenging weight for both lifts **

— 8x Romanian Deadlifts

— 8x Wide Stance Front Rack Lunges (Total)

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

WOD: Metcon (AMRAP – Rounds and Reps)

16-minute AMRAP:

— 20x Double Unders (Rx+ Skill) or 60x Singles

— 20x Single Arm DB Clean and Press (Rx)

— 20x DB Goblet Squats

— 20x Sit-Outs

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

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

STR A: 200m Sprint (Time)

STR: Double-Unders (SEE ABOVE)