12/22/2019

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

1x Snatch Grip Deadlifts + 2x Hang Power Snatches + 3x Snatch Balances

Part B. 8-Minute EMOM

Go through the complex every 2-Minutes

2x Clean Deadlifts + 1x Hang Squat Cleans + 2x Push Jerks

WOD: For Time ** SEE BELOW **

OLWOD: Metcon (AMRAP – Rounds and Reps)

10-minute AMRAP:

— 3x Thrusters (Rx)

— 10x Toes-To-Bar

— 3x Push-Ups

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. Power Cleans:

— Option #1: Find 1, 3, or 5-REP MAX

— Option #2: 5×3 @ 75% of your 1RM or above

— Option #3: 5×8 @ 75% of your 1RM or less

** RECORD IN WODIFY!! **

B. With the time left, work on Box Jumps by completing one of the following options:

— Option #1: 5×2 @ Highest Height

— Option #2: 4×5 @ Medium Height

— Option #3: 3×8 @ Lowest Height

WOD: Julie Ross’ Birthday ** For Round and Reps ** SEE BELOW **

CFWOD: Metcon (AMRAP – Rounds and Reps)

Julie’s Birthday WOD:

12-Minute AMRAP (Start with 4x Burpees and repeat every 4-minutes until the end):

— 12x KB Deadlifts (Rx)

— 12x Butterfly Sit-Ups

— 12x Hand Release Push-Ups

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

STR A: Power Clean (SEE BELOW)