02/23/2020

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. 12-Minute EMOM: Stay relatively light. Make sure to maintain good form and technique.

— Minute 1: 5-10x Snatch High Pull

—Minute 2: 5-10x Power Snacth

— Minute 3: 5-10x Snatch Balance

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

— Find a 1RM Snatch

WOD: For Time (SEE BELOW)

OLY: Metcon (Time)

3 rounds

50m Farmers Carry

10 front squats(115lb)

50m front rack carry

10 T2B

50m front rack carry

10 Burpee over bar

Barbell RX:95/65, +115/75

Kettellbell RX: 40-45/26.5-30, +50-55/35-40

STR B: Snatch

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following

A. Box Back Squats:

— 8×3 @ 75-85 % of 1RM

B. Sumo Deadlifts:

— 6×2 @75-85% of 1RM

** Record in Wodify!**

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

— 8x Jefferson Curls

— 8x Jump Squats

—8x Russian Swings

WOD: For Time — SEE BELOW

WOD: Metcon (Time)

CASH-IN: 800m Run

2-Rounds

— 15x Toes-to-Bar (Rx+ Skill)

— 15x Sit-Outs

— 15x Burpees

CASH-OUT: 800m Run

STR A: Box Back Squat

STR B: Sumo Deadlift