10/13/2019

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. 5×3 Push Jerks

— Use the racks.

— Start at 70% and increase throughout.

— Record in Wodify!

B. 5×2 Split Jerks (Each Side)

— Use the racks.

— Start at 70% and increase throughout.

— Record in Wodify!

C. 10-Minute EMOM (Every 2-minutes): 3x (1x Hang Power Clean + 2x Front Squats)

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

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

OLY A: Push Jerk (SEE BELOW)

OLY B: Split Jerk (SEE BELOW)

OLWOD: Metcon (AMRAP – Reps)

8-minute AMRAP:

— 100m Run

— 9x Ground To Overheads

Bar: Rx 75/55, +95/65, ++115/75 or Above!

CROSSFIT

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

A. 12-Minute EMOM (40-seconds ON .. 20-seconds OFF):

— Minute #1: Barbell Hip Raises

— Minute #2: Romanian Deadlifts

— Minute #3: Front Rack Lunges

B. Half Turkish Get-Ups: 5×10 (Each Side) .. Rest 45-seconds between each full set.

** Rest 45-seconds **

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

3-Rounds:

— 20x Wall Balls

— 200m MB Run (Do not hold/pull from the laces!)

— 20x Toes To Bar (Rx+ Skill)

WB/MB: Rx 20/14