02/16/2020

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. 10-Minute EMOM (30-seconds ON — 30-seconds OFF): Use a challenging weight you can use throughout the EMOM without taking a rest within the 30-seconds of work. Make sure to maintain good form and technique.

— Minute 1: Push Jerks

— Minute 2: Front Squats

B. Practice the following complex with the remaining time drilling perfect form.

— 2x Snatch Grip Deadlifts + 2x Snatch High Pulls + 2x Power Snatches

WOD: CrossFit Benchmark WOD — For Time — SEE BELOW

OLY: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

OLY A: Push Jerk (SEE ABOVE)

OLY A: Front Squat (SEE ABOVE)

OLY B: Power Snatch (SEE ABOVE)

CROSSFIT

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

A. Back Squats:

— Option 1: 5×12 @ 50-65 % of 1RM

— Option 2: 5×5 @ 75-85% of 1RM

** Record in Wodify!**

B. Go for 4-Rounds: Use same weight for both lifts.

— 8x Good Mornings

— 8x Barbell Hip Raises

WOD: For Time — SEE BELOW

WOD: Metcon (Time)

1-Round:

— 200m Sandbell Run (Rx)

— 20x Push Press (Rx)

— 200m Sandbell Run (Rx)

— 20x Power Cleans (Rx)

— 200m Sandbell Run (Rx)

— 20x Deadlifts (Rx)

— 200m Sandbell Run (Rx)

Sandbell: Rx 25/20, +30/25

Barbell : Rx 95/65, +115/75,

** PLEASE DO NOT DROP/SLAM/PULL ON WEIGHTS/SANDBELLS ** THANK YOU! **

STR A: Back Squat (SEE ABOVE )

STR B: Good Mornings (SEE ABOVE)

STR B: Hip Raises/Thrusts (SEE ABOVE)