07/14/2019

Angelino CrossFit – CrossFit

CROSSFIT

CROSSFIT @ 8:30AM & 10:30AM — DON’T FORGET MOBILITY WORKS WITH CORY @ 11:30AM!

STRENGTH: Take about 20-25 minutes to complete the following. Take a break between TABATAS to setup and rest.

A. TABATA #1: 6-Minutes

— Minute #1: Hollow Body Rocks

— Minute #2: Bycicles

B. TABATA #2: 12-Minutes – Go light to medium weight. Focus on speed and good form.

— Minute #1: Romanian Deadlifts

— Minute #2: Muscle Cleans

— Minute #1: Strict Shoulder Press

— Minute #2: Bent Over Rows

WOD: For Time — SEE BELOW

CFWOD: Metcon (Time)

CROSSFIT WOD:

2-Rounds:

— 100m Overhead Plate Carry

— 15x Wall Balls

— 200m MB Run (DO NOT PULL ON STRAPS & LACES!)

— 10x Wall Balls

— 300m Run

— 5x Wall Balls

Plate Rx: 35/25, +45/35

Med Ball Rx: 20/14, ++25/16

OLYMPIC LAB

OLYMPIC LAB @ 9:30AM

PART A: Take 20-minutes to find a 1-REP MAX OR 3-REP MAX for the following two lifts. Allow for three (3) failed attempts before quitting. Don’t forget to record your lifts in Wodify!

— Power Snatch

— Hang Snatch

PART B: Take 15-minutes to complete the following sets using medium to heavy weight. Keep the same weight for all three (3) sets for each lift. Record in Wodify!

— 3×6 Overhead Squats

— 3×8 Snatch Grip Deadlifts

PART C: WOD — CrossFit Benchmark — “Grace” — SEE BELOW

PT. A: Power Snatch (SEE ABOVE)

PT. A: Hang Snatch (SEE ABOVE)

PT. B: Overhead Squat (SEE ABOVE)

PT. B: Snatch Grip Deadlift (SEE ABOVE)

OLWOD: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#