CrossFit – Sun, Nov 19

Announcements

IMPORTANT!!

Based on your Feedback – WE ARE NOT CHANGING OUR CURRENT CLASS TIMES. NEXT WEEK WILL BE THE SAME SCHEDULE WE HAVE BEEN ON. ….NO “WINTER SCHEDULE”

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

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

View Public Whiteboard

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)