03/01/2020

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

— Minute 1: 5x Squat Cleans

— Minute 2: 5x Split Jerks

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

— Find a 1RM Clean and Jerk or just build up to 1x Heavy Single

WOD: For Time (SEE BELOW)

OLY: Metcon (Time)

For Time

— 30x Curtis Press (1x Hang Power Clean + 2x Front Rack Lunges + 1x Push Press)

Barbell Rx: 95/65, +115/75

STR B: Clean and Jerk

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following

A. 9-Minute EMOM (40s On/20s Off):

— Minute 1: Handstand Holds

— Minute 2: L-Sit Holds (Hardest variation)

— Minute 3: Pinch Grip Holds

B. 8-Minute EMOM (40s On/20s Off):

— 8x Jefferson Curls

— 8x Wide Stance Goblet Lunges

WOD: For Time — SEE BELOW

WOD: Metcon (Time)

10-Rounds:

— Burpee Rep Scheme: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

— 50m Sprints