07/21/2019

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#