Angelino CrossFit – CrossFit

NOTE

THIS SATURDAY’S CLASS SCHEDULE — 01/11/2020:

— 7:30 AM CrossFit

— 8:30 AM CrossFit

— 9:30 AM Cardio WOD

CROSSFIT

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

A. Push Jerk — Record in Wodify!

— Option 1: 4×8 @ 50-65% of 1RM

— Option 2: 4×4 @ 80-90% of 1RM

B. Plyometrics Training:

— Option 1: 3×5 Unbroken Long Jumps — Complete for maximum distance.

— Option 2: 3×3 Box Jump Overs — At a set height.

WOD: For Time — SEE BELOW

WOD: Metcon (Time)

CASH-IN: 600m Run

3-Rounds:

— 12x Dumbbell Clean and Press (Total)

— 12x Dumbbell Snatches (Total)

— 12x Dumbbell Overhead Lunges (Total)

CASH-OUT: 600m Run

KB/DB: Rx 40-45/25-30, +50-55/35-40

STR A: Push Jerk (SEE ABOVE)

CARDIO WOD

CARDIO WOD ** NEW CLASS ** SATURDAYS @ 9:30AM

PART A. Running Intervals: 3 x 6:00 (No Greater than GEAR-3)

PART B. 17-Minutes Total (2-Minutes each station, 1-Minute break half way through)

— Station #1: 6x Wall Ball Slams/6x Wall Balls/6x Wall Ball Sit Ups

— Station #2: 6x Burpees/6x Jump Lunges/6x Sit Outs

— Station #3: 6x American Swings/6x Kettellbell Snatches/6x Clean and Press

— Station #4: 30x Singles/30x, Bear Crawl Steps