09/15/2019

Angelino CrossFit – CrossFit

OLYMPIC LAB

OLYMPIC LAB — SUNDAYS @ 8:30AM

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

A. 6×2 (1x Hang Power Shrug+ 1x Hang High Pool + 1x Hang Power Clean) @ Light to Moderate Weight

B. Squat Clean: Find a 1, 3, or 5-REP MAX — Record in Wodify!

C. With the time left, complete 3×3 Power Shrugs @ Go Heavy!

WOD: For Time

Rep Scheme: 21-15-9x

— Hang Snatches

— Pull-Ups

Barbell: Rx 75/55, +95/65 — DO NOT DROP BARBELLS!

OLY B: Squat Clean (SEE BELOW)

O-WOD: Metcon (Time)

SEE ABOVE

CROSSFIT

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

A. Strict Shoulder Press: Complete the following ladder by increasing weight on each set.

Rep Scheme: 10-8-6-4-2x

**Record Heaviest Lift in Wodify!**

B. Bench Press: Complete the following ladder by increasing weight on each set.

Rep Scheme: 10-8-6-6-6x

**Record Heaviest Lift in Wodify!**

WOD: For Rounds and Reps — SEE BELOW

STR A: Shoulder Press (SEE ABOVE)

STR B: Bench Press (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

11-Minute AMRAP:

— XX Hang Power Clean (Rx)

— 2x Shoulder to Overheads (Rx)

— 8x Air Squats

XX Rep Scheme: 3-6-9-12-15-18…

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

**DO NOT DROP BARBELLS**