08/25/2019

Angelino CrossFit – CrossFit

OLYMPIC LAB

STRENGTH: Take 25-30 minutes to complete the following.

A. 3×10 (1x Muscle Clean + 2x Alternating Front Rack Lunges)

B. 5×3 (1x Power Clean + 1x Hang Squat Clean) – Go Heavy! 75-80% of 1RM

C. 5×5 Front Squats @ 85-95% of 1RM

WOD: 9-minute AMRAP

15x Butterfly Sit-Ups

15x Power Snatches

Barbell: Rx 75/55, +95/65

DO NOT DROP BARBELLS!

OLY C: Front Squat (SEE BELOW)

CROSSFIT

STRENGTH: Complete 5-Supersets of the following:

— 5x Bench Press @ 75-85% of 1RM — Increase throughout (Record in Wodify!)

— 5x Bent Over Rows @ 75-80% of 1RM — Increase throughout (Record in Wodify!)

** Rest 60 to 90-Seconds **

B. Complete 3-Supersets of the following. Use the same barbell (weight) for all three lifts.

— 5x Barbell Wide Upright Rows

— 5x Push Press

— 5x Good Mornings

** Rest 45 to 60-Seconds **

WOD: For Time — SEE BELOW

STR A: Bench Press (SEE BELOW)

STR A: Bent Over Row (SEE BELOW)

WOD: Metcon (Time)

5-Rounds:

— 6x Burpee Over Bar

— 200m Run

— 6x Thrusters

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