02/02/2020

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 5-Rounds of the : **RECORD IN WODIFY**

— 2x Hang Power Clean + 2x Push Jerk + 1x Split Jerk

B. Front Squats: 2-second Pause at the Bottom **RECORD IN WODIFY**

— Option #1: 5×3 @ 80-85

— Option #2: 5×5 @ 70-75%

** Superset each round of Front Squats with 8x Toes-To-Bar (Scale as needed)

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

OLY: Metcon (AMRAP – Rounds and Reps)

7-minute AMRAP:

— 3x Squat Snatches (Rx)

— 4x Front Rack Lunges (Total – Rx)

— 3x Burpees

Barbell Rx: 65/45

** 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

SuperBowl 54 ** Partner WOD! **

A. First Quarter: 8-Minute AMRAP

1-Partner Rest, the other works. Once your partner finish a round they rest and the other partner goes

— 15x Air Squats

— 15x Sit outs

— 15x Toe to Bar

B. Second Quarter: 8-Minute AMRAP

— 10x Dumbbell Clean and Press (total)

— 10x 1-Arm Overhead Lunges (total)

** Half Time: 5-Minute Rest **

C. Third Quarter: 8-Minute AMRAP

1-Partner is Planking until the other partn completes 2-Rounds! If planking partner drops both partners will stop and do 5-BURPEES!

— 10x Sumo Deadlift High Pulls

— 10x KB Snatches (total)

— 10x Russian Swings

D. Fourth Quarter: For Time

Each partner must complete 6x 100m Relay Runs!

— 6x 100m Relay Run!