Angelino CrossFit – CrossFit
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.
Part A. Review each movement and only one at the time. After you review a movement as a class, spend 5-minutes to build up to a heavy set of 5-REPS on that particular movement. Rest as a class in between demos and drills.
— Movement #1: Snatch Deadlifts ((Record in Wodify!))
— Movement #2: Hang Snatch High Pulls
— Movement #3: Snatch Drop
— Movement #4: Overhead Squat ((Record in Wodify!))
Part B. With the time left before the WOD, complete as much as you can of the following:
5×3 Snatch (squat included) @ 70-75% — Record in Wodify!
WOD: For Time ** SEE BELOW **
OLWOD: Metcon (Time)
— 33x Touch N’ Go Power Cleans (Rx)
— 33x Thursters (Rx+)
— 33x Burpees
Bar: Rx 95/65, +115/75
OLYA1: Snatch Grip Deadlift (SEE BELOW)
OLYA4: Overhead Squat (SEE BELOW)
OLY B: Snatch (SEE BELOW)
STRENGTH: Take about 25-minutes to complete the following.
A. Back Squats:
— 5×20 @ 45-60% of 1 RM ** Staying at one weight OR…
— Option to start at one percentage and increase throughout.
— Record heaviest lift in Wodify!!
B. Complete 3-Rounds:
— 10x Alternating Dumbbell Lunges
— 10x Alternating Single Leg Romanian Deadlifts (Total)
WOD: Elizabeth’s Birthday ** For Rounds and Reps ** SEE BELOW **
CFWOD: Metcon (AMRAP – Rounds and Reps)
— 15x Hand Release Push Ups
— 10x Hang KB Clean and Presses (Rx)
— 15x Sit Outs
— 10x Hang KB Snatches (Rx)
KB: 40-45/25-30, +50-55/25-30