12/01/2019

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. Take 10-minutes to drill the following as many times as you can, practicing good form and pace.

— 1x Snatch Pull

— 1x Hang Power Snatch

— 1x Overhead Squat

B. Find 3-REP MAX for the Snatch (squat included).

— Record in Wodify!

— Allow for 3-failed attempts

C. With the time left, practice the Jerk.

— Complete sets of 3-REPS at a time.

— 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 (AMRAP – Rounds and Reps)

11-minute AMRAP:

— 5x Deadlifts (Rx)

— 5x Push-Ups or Ring Dips (Rx+)

— 5x Strict Pull-Ups (Rx+)

Bar: Rx 135/115, +185/135 and Above!

OLY B: Snatch (SEE BELOW)

OLY C: Push Jerk (SEE BELOW)

OLY C: Split Jerk (SEE BELOW)

CROSSFIT

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

A. Overhead Squats: athletes with less experience or physical restrictions can do Front Squats using the same options

— Option #1: Build up to 1 heavy rep

— Option #2: 5×3 @ 75-90% of 1RM

— Option #3: 5×5 @ 50-60% of 1RM

B. Complete 3-Rounds:

— 10x Overhead Barbell Lunges

— 50m Overhead Plate Carry

WOD: For Time ** SEE BELOW **

CFWOD: Metcon (Time)

7-Rounds:

— 100m Farmers Carry (Rx)

— 10x Power Cleans (Rx)

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

KB/DB: 2-weights 40-45/25-30, +50-55/25-30

STR A: Overhead Squat (SEE BELOW)