Angelino CrossFit – CrossFit

NOTE

SUNDAY’S CLASS SCHEDULE:

— 8:30 AM OLYMPIC LAB

— 9:30 AM CROSSFIT

— 10:30 AM WOD + STRETCH

** DON’T FORGET TO RSVP ON THE WODIFY APP… NOW! **

OLYMPIC LAB

STRENGTH: Take 25 to 30-minutes to complete the following.

A. Behind the Neck Split Jerk: Find 1-REP MAX

B. Complete 5-Rounds of the : **RECORD IN WODIFY**

— 2x Hang Snatch High Pulls + 2x Hang Power Snatches + 2x Overhead Squats

WOD: For Rounds and Reps ** SEE BELOW **

OLY: Metcon (AMRAP – Rounds and Reps)

8-minute AMRAP:

— 50m Farmers Carry (5-pts)

— 10x Toes-To-Bar (Rx+ Skill)

— 5x Power Cleans (Rx)

Barbell Rx: 95/65,+115/75,++135/85 & Up!

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

OLY: Hang Power Snatch (SEE ABOVE)

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following.

A. Close Grip Bench Press: Complete the following working sets.

— Option #1: 5×8 @ 50-65%

— Option #2: 5×3 @ 70-85%

— Option #3: Find a 1, 3, or 5-REP MAX ** ONLY if you don’t have a recent score

** SUPERSET with 8x Clap Push-Ups or 8x MB Push-Throws

B. Complete 4-Superset:

— 10x Tricep Extensions

— 8x Bent Over Rows (with 5-second decent)

WOD: For Time ** SEE BELOW **

STR A: Bench Press (SEE ABOVE)

WOD: Metcon (Time)

5-Rounds:

— 15x Push-Ups

— 200m Run

— 8x Front Squats (Rx)

Barbell Rx: 95/65,+115/75,++135/85