12/15/2019

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. 10-Minute EMOM

Go through the complex every 2-Minutes

2x Snatch Grip Deadlifts + 2x Hang Power Snatches + 2x Snatch Balances

Part B. 8-Minute EMOM

Go through the complex every 2-Minutes

2x Clean Deadlifts + 2x Hang Squat Cleans + 2x Push Jerks

WOD: For Time ** SEE BELOW **

OLWOD: Metcon (Time)

4-Rounds

— 10x Alternating Kettellbell Cleans (Rx – 2x Kettellbells)

— 5x Power SnatchEs (Rx)

KB: Rx 40-45/26.5-30, +50-55/35-40

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. Pull-Ups: Take 2-Minutes to MAX out as many Strict Pull Ups as you can (or most challenging pulling variation).

B. Floor Press: Take 10-minutes to complete the following.

— Option #1: Find 1, 3, or 5-REP MAX

— Option #2: 5×10 @ 80% of you 1RM or less

** RECORD IN WODIFY!! **

WOD: For Reps ** SEE BELOW **

CFWOD: Metcon (AMRAP – Reps)

13-Minute AMRAP (1-minute REST at the 6:00 mark):

— Minute #1: Sumo Deadlifts (Rx)

— Minute #2: Handstand Push-Ups (Most Challenging Variation)

— Minute #3: Devil’s Press (Rx)

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

Barbell: Rx 135/95, +155/115, ++185/135 and UP!

** PLEASE DO NOT DROP THE WEIGHTS!! ** THANK YOU! **

STR B: Floor Press (SEE BELOW)