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
