05/19/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Front Squats:

— Option 1: 5×3-5 @ 80-85%

— Option 1: 5×6-8 @ 70-75%

— Option 1: 5×10-15 @ 55-65%

** RECORD IN WODIFY

B. AMRAP with the remainder of time.

— 30 to 60-second Front Rack Hold @ 90-110%

— 60 to 90-second Plank (Athlete’s Choice)

WOD: For Rounds and Reps

15-minute AMRAP:

— 5x Sumo Deadlift High Pull

— 10x Bear Crawl Steps

— 15x Push-Ups

— 5x Hang to Overhead

— 10x Walking Lunges

— 15x Air Squats

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

**DO NOT DROP BARBELLS**

CFSTR: Front Squat (SEE ABOVE)

CFWOD: Metcon (AMRAP – Rounds and Reps)

CROSSFIT WOD — SEE ABOVE

OLYMPIC LAB

Part A and B: Take 15-minutes to complete the Rep Scheme: 10-9-8-7-6-5-4-3-2-1x for each lift. Start light and increase weight each round.

Part A: Snatch Grip Deadlifts

Part B: Hang Power Snatch

Part C: Take 10-minutes to practice the Power Snatch and/or the Snatch.

RECORD ALL YOUR LIFTS IN WODIFY!

WOD: For Rounds and Reps

7-minute AMRAP:

— 5x Power Cleans

— 3x Burpee Over Bar

— 1x Strict Pull-Up

Rx: 135/95,+155/115

OLSTR: Snatch Grip Deadlift (SEE ABOVE)

OLSTR: Hang Power Snatch (SEE ABOVE)

OLSTR: Power Snatch (SEE ABOVE)

OLSTR: Snatch (SEE ABOVE)