Angelino 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)
— 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 @ 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)
30 Clean and Jerks, 135# / 95#