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! **
