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!
