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**
