Angelino CrossFit – CrossFit
— OLYMPIC LAB @ 8:30AM
— CROSSFIT @ 9:30AM
— WOD & STRETCH @ 10:30AM
** OLYMPIC LAB **
STRENGTH: Take 25-30 minutes to complete the following. ** RECORD IN WODIFY!
“Olympic Lifting Total”: Find 1-REP MAX for the “Snatch” and then the “Clean and Jerk”
WOD: CrossFit Benchmark WOD ** “Jackie” ** SEE BELOW ** RECORD IN WODIFY!
OLYST: Olympic Lifting Total (Total Weight)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
OLYWD: Jackie (Time)
50 Thrusters, 45#
STRENGTH: Take about 20 to 25-minutes to complete the following.
A. Box Back Squats (Focus on speed):
— 8×3 @75-85% of 1RM
— Superset each working set with 8x Squat Jumps (Focus on height and landing)
— REST 1 to 2-minutes between sets
B. With the time left, complet at least 3-rounds of the following using one barbell at a set weight.
— 6x Good Mornings
— 12x Hip Raises (3-second hold at the top)
WOD: For Time ** SEE BELOW **
CFSTR: Back Squat (SEE ABOVE)
CFWOD: Metcon (Time)
— 200m MB Run (Rx)
— 20x Barbell Push Presses (Rx)
Barbell: Rx 95/65,+115/75 ** DO NOT DROP BARBELLS! **
MedBall: Rx 20/14 ** DO NOT PULL ON LACES! **