11/24/2019

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. Snatch: 10-minute EMOM (40-seconds ON ** 20-seconds OFF)

— Complete as many reps as you can increasing weight throughout the EMOM

— Record heaviest lift in Wodify!

B. Hang Power Snatch: 10-minute EMOM (40-seconds ON ** 20-seconds OFF)

— Complete as many reps as you can increasing weight throughout the EMOM

— Record heaviest lift in Wodify!

WOD: For Time ** CrossFit Benchmark “DT” ** SEE BELOW **

OLWOD: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

OLY A: Snatch (SEE BELOW)

OLY B: Hang Power Snatch (SEE BELOW)

CROSSFIT

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

A. Jump Rope: 15-Minute EMOM (3-Minutes ON ** 1-Minute OFF). Practice Double Unders as well as any other jump rope tricks.

B. With the remaining time, complete 3-Rounds of the following.

— 12x Standing Side (Each)

— 12x Side Planks with Twist (Each)

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

WOD: Metcon (AMRAP – Rounds and Reps)

13-Minute AMRAP:

— 13x Toes-to-Bar (Rx+) or Knee Raises (Rx)

— 5x Barbell Complex (Rx) ** SEE BELOW **

** COMPLEX: Power Clean, Lunge Each Side), Push Press

Barbell: Rx 95/65, +115/75, ++135/85