11/03/2019

Angelino CrossFit – CrossFit

OLYMPIC LAB

SUNDAYS SCHEDULE: OLYMPIC LAB @ 8:30AM — CROSSFIT @ 9:30 — WOD+STRETCH @ 10:30AM

** OLYMPIC LAB WOD **

STRENGTH: Take 25-30 minutes to complete the following.

A. 5×5 Overhead Squat

— Start at light and increase each round.

— Record in Wodify!

B. 5×5 Hang Power Snatch + Hang Snatch

— Start light and increase throughout.

— Record in Wodify!

C. 5×3 Snatch Grip Deadlifts

— Start at 75% and increase throughout.

— Record in Wodify!

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

OLY A: Overhead Squat (SEE BELOW)

OLY B: Hang Power Snatch (SEE BELOW)

OLY B: Hang Snatch (SEE BELOW)

OLY C: Snatch Grip Deadlift (SEE BELOW)

OLWOD: Metcon (AMRAP – Rounds and Reps)

7-minute AMRAP:

— 3x Burpee

— 5x Thrusters (Rx)

— 7x Pull-Ups (Rx++ Strict)

Bar: Rx 95/65, +115/75

CROSSFIT

STRENGTH: Take about 20-minutes to complete 5 WORKING SETS of following 3-movements. Pick an weight option to stick with for all your “Working Sets”. Drill good form and rest throughout as needed.

— XX Sumo Deadlifts High Pulls

— XX Bent Over Rows

— XX Romanian Deadlifts

— Option #1: 6x @ 70-80% of 1RM of Weakest Lift

— Option #2: 8x @ 60-70% of 1RM of Weakest Lift

— Option#3: 10x @ 50-60% of 1RM of Weakest Lift

** RECORD IN WODIFY **

WOD: For Time ** SEE BELOW **

STR: Sumo Deadlift High Pull (SEE BELOW)

STR: Bent Over Row (SEE BELOW)

STR: Romanian Deadlifts (SEE BELOW)

WOD: Metcon (Time)

6-Rounds:

— 10x Goblet Squats

— 15x Push-Ups

— 20x Walking Lunges

KB: Rx 40-45/26.5-30, +50-55/35-45