12/08/2019

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.

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)

CROSSFIT

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)

14-Minute AMRAP:

— 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

STR A: Back Squat (SEE BELOW)