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NEXT WEEK’S Schedule is NOW Posted on WODIFY MAKE YOUR RESERVATIONS EARLY!
Angelino Community Fitness – CrossFit
STRENGTH
Take 20-30 minutes to set up, warm up and complete the following.
A. Back Squat : 4 x 4 @ 70-75% of Max — Rest 60-90 seconds in between your sets and record your in Wodify.
B. 8-MIN EMOM :
– 1x Power Snatch + 2x Overhead Squat @ a moderate weight with the option of increasing weight or remaining at one weight throughout the EMOM. Record your heaviest sets in Wodify.
If time permits, continue onto Part C, if not, complete after the WOD.
C. Snatch Pull : 3 x 3 @ 70-75% of Max Snatch — Rest 30-60 seconds in between your sets and record your in Wodify.
WOD: Rx Strong WOD 8-2 (Time)
Rep Scheme: 15-12-9-6x
— XX Deadlifts (Rx/+)
— 50x Double Unders after each set. (Rx/+)*
Time Cap: 10 MIN
BAR Rx: 185/135, +225/155 (Use 2 DB’s)
* Scale Double Unders with 150x Single Unders.
COOL-DOWN : Walk, Couch Stretch, Wall Hang, Frog Stretch, Pigeon Stretch, Foam Roll
A: Back Squat (@65-75% o)
B: Power Snatch
C: Snatch Pull
REF: Snatch
Reference for Part C
