Angelino CrossFit – CrossFit
OLYMPIC LAB — SUNDAYS @ 8:30AM
STRENGTH: Take 25-30 minutes to complete the following.
A. 5×3 (1x Hang Power Clean + 1x Hang Squat Clean) @ Moderate Weight
B. 10-10-8-8-6-6x of Squat Cleans – Start light and increase weight each round. Record in Wodify!
C. With the time left, complete 3×3 Power Shrugs @ Go Heavy!
WOD: 7-minute AMRAP
— 7x Hang Power Snatches
— 3x Burpees
— 7x Air Squats
Barbell: Rx 75/55, +95/65 — DO NOT DROP BARBELLS!
OLY B: Squat Clean (SEE BELOW)
O-WOD: Metcon (AMRAP – Rounds and Reps)
STRENGTH: Take about 25-minutes to complete the following.
A. Back Squats: Complete as much as you can of the following. Rest between sets.
— 3×10 @ Light to moderate Weight
— 3×8 @ Moderate Weight
— 3×6 @ Heavy Weight (Record in Wodify!)
B. If you fiish early and there is time left, complete 3-Supersets of the following. Use the same barbell (weight) for all three lifts at a set weight.
— 3x Barbell Wide Upright Rows
— 3x Push Press
— 3x Good Mornings
WOD: For Rounds and Reps — SEE BELOW
STR A: Back Squat (SEE BELOW)
WOD: Metcon (AMRAP – Rounds and Reps)
— 5x Barbell Ground to Overhead (Rx)
— 1x Burpee
— 5x Goblet Squats (Rx)
— 1x Burpee
Barbell: Rx 95/65, +115/75, ++135/85
KB/DB: Rx 40-45/26.5-30, +50-55/35-40