07/07/2019

Angelino CrossFit – CrossFit

CROSSFIT

CROSSFIT @ 9:30 & 10:30AM

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

A. Overhead Squats (Modify with Front Squats if needed)

— Option #1: Build up to a heavy 3-REP

— Option #2: 5×5 @ 75-80% of 1RM

— Option #3: 5×10 (Use a light to moderate weight)

**RECORD IN WODIFY**

B. Complete 3-Supsersets with the time left:

— 10x Alternating Side Step Lunges

— 5x Bulgarian Split Squats w/DB’s (Each Side)

— 5x Single Romanian Deadlifts w/DB’s (Each Side)

WOD: For Time — SEE BELOW —

STR A: Overhead Squat (SEE ABOVE)

STR A: Front Squat (SEE ABOVE)

WOD: Metcon (Time)

Complete the descending ladder:

**Rep Scheme: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1x of..

— KB/DB Hang Clean and Press (Total)

— KB/DB Single Arm Swings (Total)

— KB/DB Goblet Goblet Lunges (Total)

OLYMPIC LAB

OLYMPIC LAB @ 8:30AM

STRENGTH: Spend 12-minutes at each lift(s).

A. Hang Snatches (or Hang Power Snatch + Overhead Squat):

— Complete sets of three (3) reps at a time.

— Rest and add weight in between sets.

B. Complex: 2x Snatch Balance + 1x Snatch Drop:

— Complete sets of one (1) complex at a time.

— Rest and add weight in between sets.

C. Snatch Pulls:

— Complete sets of five (5) reps at a time.

— Rest and add weight in between sets.

** RECORD IN WODIFY **

WOD: For Time

5-Rounds:

— 5x Hang Power Cleans

— 5x Jerks

— 5x Front Squats

— 5x Bent Over Rows

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

STR A: Hang Snatch (SEE ABOVE)

STR B: Snatch Balance (SEE ABOVE)

STR B: Drop Snatch (SEE ABOVE)

STR C: Snatch Pull (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE