10/20/2019

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. 6×5 Overhead Squat

— Start at light and increase each round.

— Record in Wodify!

B. 5×3 Hang Power Clean + Push Jerks

— Start at 75% and increase throughout.

— Record in Wodify!

C. 6×2 (Each Side) Split Jerks

— Start at 75% and increase throughout.

— Record in Wodify!

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

OLY A: Overhead Squat (SEE BELOW)

OLY B: Push Jerk (SEE BELOW)

OLY B: Hang Power Clean (SEE BELOW)

OLY C: Split Jerk (SEE BELOW)

OLWOD: Metcon (AMRAP – Rounds and Reps)

8-minute AMRAP:

— 15x Push-Ups

— 5x Squat Cleans

Bar: Rx 95/65, +115/75, ++135/85 or Above!

CROSSFIT

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

A. Complete 4-Supersets:

— 10x Dumbbell Strict Presses

— 10x Dumbbell Rows

** REST 45-seconds **

B. Complete 4-Supersets:

— 10x Ring Dips (Scale as needed)

— 10x Chin Ups or Ring Rows (Scale as needed)

** REST 45-seconds **

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

10-Rounds:

— 4x Hang Power Cleans

— 8x Push-Ups

Barbell: Rx 95/65,+115/75