10/06/2019

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

— Use the racks.

— Use a medium-heavy weight – increase throughout.

— Record in Wodify! **Indicate as an EMOM

B. 10-Minute EMOM (Every 2-minutes): 3 to 5x Hang Power Clean + Front Rack Lunge (Each Side)

— Use a medium to heavy weight – stay at one set weight.

— Record in Wodify! **Indicate as an EMOM

C. 8-Minute EMOM (Every 2-minutes): 5x Power Shrugs

— Use a heavy weight – option to increase throughout.

— Record in Wodify! **Indicate as an EMOM

WOD: For Rounds and Reps ** SEE BELOW **

OLY A: Push Jerk (SEE BELOW)

OLY B: Hang Power Clean (SEE BELOW)

OLY C: Power Shrug (SEE ABOVE)

OLWOD: Metcon (AMRAP – Rounds and Reps)

10-minute AMRAP:

— 9x Pull-Ups

— 6x Power Snatches

— 3x Squat Cleans

Bar: Rx 75/55, +95/65, ++115/75

CROSSFIT

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

A. Box Jumps

— Option #1: Build up to a SINGLE JUMP MAX HEIGHT

— Option #2: 5×3 at a set height (Use RX Values)

— Option #3: 5×5 at a set height (Beginners)

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

— 5x Windmills (ea)

— 10x Hip Raises

— 5x Good Mornings

** Rest 45-seconds **

WOD: For Rounds and Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Rounds and Reps)

WOD: 12-Minute AMRAP

— 12x Dumbbell Hang To Overhead (total)

— 5x Sumo Deadlifts

DB: RX 40-45/25-30, 50-55/35-40

BB: RX 115/85, +135/85, ++155/95, +++185/115 and Up