CrossFit – Sat, Nov 18

Announcements

This week’s Schedule is NOW Posted on WODIFY MAKE YOUR RESERVATIONS EARLY!

WE WILL BE ON A WINTER SCHEDULE STARTING 11/13 – 6:30 – 7:30 -8:30AM and – 4:30 – 5:30 – 6:30 PM Monday through Friday with a 3:30 MWF

Sat 8:30 & 9:30AM. Sunday 9:30AM

COMING SOON:

VIP 24/7 GYM ACCESS!

Ask Coach Karlos or Coach John for Details!

IF YOU HAVEN’T YET TRIED A CARDIOFIT CLASS – YOU ARE DEFINITELY MISSING OUT!!

Check the Schedules and Try it out – You’ll be glad you did!

Angelino Community Fitness – CrossFit

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CrossFit

STRENGTH: Take 20-25 minutes to set up, warm up and complete the following.

A. 15-MIN EMOM

— Min #1: Snatch Complex*

—— 1x Power Snatch

—— 1x Overhead Squat

—— 1x Hang (Squat) Snatch

—— 1x Overhead Squat

— Min #2: Max Double-Unders**

— Min #3: REST

*Snatch Complex: Work @ 70-75% of MAX Snatch. Stay at one weight for all 5 rounds. Record in Wodify.

**Use this time for skill practice.

WOD: Angelino CF WOD 08152023 (Time)

3 ROUNDS:

— 300m Run

— 9x Hang Power Snatches (Rx)

— 200m Run

— 6x Burpee Over-The-Bar

**15-MIN CAP**

Bar Rx : 75/55
COOL-DOWN : Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch

A: Power Snatch

A: Overhead Squat

A: Hang Snatch

REF: Snatch (Snatch Complex at 70-75% of MAX)