09/22/2019

Angelino CrossFit – CrossFit

OLYMPIC LAB

SUNDAYS SCHEDULE: OLYMPIC LAB @ 8:30AM — CROSSFIT @ 9:30/10:30AM — STRETCH @ 11:30AM

OLYMPIC LAB

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

A. As a class, complete the following 8-Minute EMOM: 1 or 2x Squat Cleans

— Go medium to heavy weight.

— Record in Wodify!

B. Take 15-minutes to complete the following.

Complex: 1x Power Shrug+ 1x Hang High Pull + 1x Hang Squat Clean

— Start light and build up to a heavy 1-REP for the entire complex.

— Record your heaviest lift in Wodify for the Hang Squat Clean.

WOD: For Rounds and Reps — SEE BELOW

OLY A: Squat Clean (SEE BELOW)

OLY B: Hang Squat Clean (SEE BELOW)

O-WOD: Metcon (AMRAP – Rounds and Reps)

9-Minute AMRAP:

— 4x Power Snatches (Rx)

— 3x Overhead Squats (Rx)

— 7x Burpees

Bar: Rx 75/55, +95/65 ** DO NOT DROP BARBELLS **

CROSSFIT

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

A. Narrow Grip Bench Press:

— 4×25 @ 45-55% of 1RM Bench Press or just the Barbell — Record in Wodify!

**Rest 90-seconds Between Sets**

B. Go for at least 3 or more with the time left. (Rx) Go medium to heavy weight on the weighted lifts.

— 15x Overhead Tricep Extensions (Rx)

— 12x Push-Ups

— 9x Pull-Overs (Rx)

WOD: For Time

STR A: Bench Press (SEE ABOVE)

Narrow Grip

WOD: Metcon (Time)

4-Rounds:

— 100m Run

— 25x Double Unders (Rx++ Skill) or 75x Singles (Rx/+)

— 10x Ground to Overhead (Rx)

— 5x Burpee Over Bar

Barbell: Rx 95/65, +115/75 **DO NOT DROP BARBELLS**