03/15/2020

Angelino CrossFit – CrossFit

OLYMPIC LAB

STRENGTH: Take 25 to 30-minutes to complete the following.

A. 10-Minute EMOM: Every 2-minutes complete the following complex 1-3 TIMES.

— 2x Snatch Deadlifts

+ 2x High Hang Power Snatches

+ 2x Overhead Squats

B. Build up to 1, 3 or 5 Heavy Hang Power Snatches ** RECORD IN WODIFY! **

OLY: Hang Power Snatch (1, 3, 5-REP MAX)

OLY W: Metcon (AMRAP – Rounds and Reps)

8-Minute AMRAP:

— 3x Hang to Overheads

— 8x Pull Ups

Barbell: Rx 95/65, +115/75, ++135/85

** DON’T SLAM WEIGHTS VIOLENTLY! **

CROSSFIT

STRENGTH: Take 20-minutes to complete the following.

A. 12-Minute Tabata (20-sec ON — 10-sec OFF)

— Minute 1: Squat Jumps

— Minute 2: Push Ups

— Minute 3: Lunges Jumps

— Minute 4: Pull Ups

WOD: For Rounds and Reps — SEE BELOW

CFWOD: Metcon (AMRAP – Rounds and Reps)

18-Minute AMRAP:

— 12x Russian Swings

— 200m Run

— 12x Goblet Squats

— 200m Run

— 12x Kettellbell Clean and Press (Total)

— 200m Run

KB Rx: 40-45/25-30, + 50-55/35-40