10/27/2019

Angelino CrossFit – CrossFit

OLYMPIC LAB

SUNDAY SCHEDULE:

— 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)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

CROSSFIT

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)

4-Rounds:

— 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! **