11/17/2019

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. Find 1-REP MAX for Overhead Squat

— Record in Wodify!

B. Find 1-REP MAX for Power Snatch

— Record in Wodify!

C. 4×4 Hang Clean & Jerk

— Use a weight you can drill practice good form

— Increase a little weight as you go

— Record in Wodify!

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

OLWOD: Metcon (Time)

10-minute AMRAP:

— 3x Thrusters (Rx)

— 10x Hand Release Push-Ups or Handstand Push-Ups (Rx+)

— 3x Power Cleans (Rx)

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

OLY A: Overhead Squat (SEE BELOW)

OLY B: Power Snatch (SEE BELOW)

OLY C: Hang Power Clean & Jerk (SEE BELOW)

Indicate what kind of “Jerk” you use.

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following 3-movements.

A. Back Squats:

— Option #1: 5×3 @ 80% of 1RM

— Option #2: 5×5 @ 65% of 1RM

— Option #3: 5×10 @ 50% of 1RM

** RECORD IN WODIFY **

B. With the remaining time, complete 3-Rounds of the following using light to moderate weight.

— 12x Alternating Wide Stance Lateral Lunges (Total)

— 10x Alternating Single Leg Romanian Deadlifts (Total)

— 8x Squat Jumps or Knee Jumps

WOD: For Total Rounds & Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP:

— 10x DB/KB Hang Power Clean and Press (Rx — 1x weight)

— 40x Doubles (Rx+) or 120x Singles (Rx)

— 20x Sit-Outs or Butterfly Sit-Ups (Modify)

KB/DB: Rx 40-45/25-30, +50-55/35-40

STR A: Back Squat (SEE BELOW)