Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Take 20 to 25-minutes to complete the following.
A. Seated Box Jumps:
— Option 1: Build up to a MAX Height Seated Box Jumps
— Option 2: 5×3 Jumps at a Set Height
**Record in Wodify!
B. Complete 3-Supersets with the time left:
— 10x Side Step Lunges w/ a Dumbbell (Total)
— 10x Bulgarian Split Squats (Each Side)
WOD: For Time — SEE BELOW
STR A: Max Height Box Jump (Distance)
Max Height Box Jump
CFWOD: Metcon (Time)
Complete the ascending ladder:
Rep Scheme: 5, 10, 15x of…
— Sumo Deadlifts @ 1.5x bodyweight
— Toes to Bar (Rx++ Skill) or Knee Raises (Modify as needed)
— Double Kettelbell or Dumbbell Push Press
Rx Bar: Example – if you weight 100-lb use 150-lbs instead.
RX KB/DB: 40-45/25-30, +50-55/35-40
OLYMPIC LAB
OLYMPIC LAB @ 8:30AM
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: With the remaining time, complete the following sets using medium to heavy weight. Keep the same weight for all three (3) sets for each lift. Record in Wodify!
— 5×3 Overhead Squats
— 3×5 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#
