09/29/2019

Angelino CrossFit – CrossFit

OLYMPIC LAB

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

** OLYMPIC LAB WOD **

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

A. 10-Minute EMOM (Every 2-minutes): 5x Front Squats

— Use the racks.

— Use a medium-heavy weight.

— Record in Wodify! **Indicate as an EMOM

B. 10-Minute EMOM (Every 2-minutes): 3 to 5x Hang Squat Cleans

— Use a heavy weight.

— Record in Wodify! **Indicate as an EMOM

C. 8-Minute EMOM (Every 2-minutes): 5x Push Jerks

— Use a medium to heavy weight.

— Record in Wodify! **Indicate as an EMOM

WOD: For Time ** SEE BELOW **

OLY A: Front Squat (SEE BELOW)

OLY B: Hang Squat Clean (SEE BELOW)

OLY C: Push Jerk (SEE ABOVE)

OLY: Isabel (Time)

For Time: 30 Snatches, 135# / 95#
If you can’t RX, use a challenging weight!

CROSSFIT

STRENGTH: Take about 20 to 25-minutes to complete the following.

A. 15-Minute Tabata (20-seconds ON ** 10-seconds OFF)

— Hang DB Clean and Press

— Hang DB Snatch

— Overhead DB Alternating Lunges

B. Complete 3-Rounds (Go light to medium weight)

— 5x Turkish Get Ups (ea)

— 5x Windmills (ea)

** Rest 45-seconds **

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

**18-minute CAP**

Complete the carry and the run THEN accumulate 60x BURPEES as quickly as possible. You’ll restart with the carry and run every 3-Minutes until you finish your BURPEES.

— 50m Farmers Carry (Use 2x Kettlebells)

— 100m Sandbell Run

KB: Rx 40-45/26.5-30, +50-55/35-40

SB: Rx 25/20, +30/25