CrossFit Wod

09/22/2019

Angelino CrossFit – CrossFit

OLYMPIC LAB

OLYMPIC LAB — SUNDAYS @ 8:30AM

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

A. 6×2 (1x Hang Power Shrug+ 1x Hang High Pool + 1x Hang Power Clean) @ Light to Moderate Weight

B. Squat Clean: Find a 1, 3, or 5-REP MAX — Record in Wodify!

C. With the time left, complete 3×3 Power Shrugs @ Go Heavy!

WOD: For Time

Rep Scheme: 21-15-9x

— Hang Snatches

— Pull-Ups

Barbell: Rx 75/55, +95/65 — DO NOT DROP BARBELLS!

OLY B: Squat Clean (SEE BELOW)

O-WOD: Metcon (Time)

SEE ABOVE

CROSSFIT

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

A. Strict Shoulder Press: Complete the following ladder by increasing weight on each set.

Rep Scheme: 10-8-6-4-2x

**Record Heaviest Lift in Wodify!**

B. Bench Press: Complete the following ladder by increasing weight on each set.

Rep Scheme: 10-8-6-6-6x

**Record Heaviest Lift in Wodify!**

WOD: For Rounds and Reps — SEE BELOW

STR A: Shoulder Press (SEE ABOVE)

STR B: Bench Press (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

11-Minute AMRAP:

— XX Hang Power Clean (Rx)

— 2x Shoulder to Overheads (Rx)

— 8x Air Squats

XX Rep Scheme: 3-6-9-12-15-18…

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

**DO NOT DROP BARBELLS**

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09/21/2019

Angelino CrossFit – CrossFit

CROSSFIT

WOD A: 12-Minute TABATA: Total Reps

— Minute #1: Air Squats

— Minute #2: Russian Twists (Rx)

— Minute #3: Sit-Ups

Plate: Rx 25/15, +35/25

** REST 4-Minutes then complete both WOD B & C for a SINGLE TIME**

WOD B: 10-Minute Cap: For Time

Rep Scheme: 15-12-9-6-3x

— Sumo Deadlift High Pulls (Rx)

— Thrusters (Rx)

Bar: Rx 75/55, +95/65 — DO NOT DROP BARBELLS!!

** NO REST!! GO TO WOD C!! **

WOD C: For Time

— 500m Run

— 40x Low Bear Crawl Steps

— 30x Overhead Plate Walking Lunges (Rx)

— 20x Burpees

— 30x Overhead Plate Walking Lunges (Rx)

— 40x Low Bear Crawl Steps

— 500m Run

Plate: Rx 35/25, +45/35

WOD A: Metcon (AMRAP – Reps)

SEE ABOVE

WOD: Metcon (Time)

WOD B & C

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09/20/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete the following.

A. 9-minute EMOM: 40-seconds ON, 20-seconds OFF

— MAX Double Unders (Practice!!)

** 2-MINUTE REST **

A. 9-minute EMOM: 40-seconds ON, 20-seconds OFF

— 1, 2 or 3x Hang Squat Clean & Push Jerk (Stay relatively light & practice on technique)

WOD: Cole’s Birthday — For Rounds and Reps — SEE BELOW

** HAPPY BIRTHDAY COLE!!**

WOD: Metcon (AMRAP – Reps)

Cole’s Birthday WOD

11-Minute AMRAP: Total Reps

— 3-minutes ON: Wall Balls (Rx)

— 1-minute REST

— 3-minutes ON: Push-Ups

— 1-minute REST

— 3-minutes ON: Hang Power Cleans (Rx)

WB: Rx 20-25/14-16

Barbell: Rx 95/65, +115/75

** DO NOT DROP BARBELLS **

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09/19/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Back Squats: Start your first round of 25-reps at 50-55% and increase each round. Once finished, if there is time left, complete another 2-sets of 5-reps at the same weight weight lifted on your last set of 5-reps. Record your heaviest lifts in Wodify.

Rep Scheme: 25-20-15-10-5 [Bonus: 5-5]

B. With the remainder of time, complete as at least 3-rounds of the following using one barbell and staying at one set weight:

–10x Hip Raises

— 10x Romanian Deadlifts

WOD: For Time — SEE BELOW

STR A: Back Squat (SEE ABOVE)

WOD: Metcon (Time)

6-Rounds:

— 5x Burpees

— 6x Pull-Ups (Rx) (Scale as Needed))

— 7x V-Ups

CASH-OUT: 800m Run

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09/18/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following 4 x 4-minute Tabatas as a group (one movement per 4-minute Tabata). Rest no more than 3-minutes in between Tabatas to allow time to switch out weights. Don’t go too heavy.. it’s a Tabata!!!

A. Strict Presses

B. Strict Muscle Cleans

C. Barbell Bent Over Rows (Try mixing in the Underhand Grip)

D. Wide Grip Upright Rows

WOD: ELENA’S BIRTHDAY — For Rounds and Reps — SEE BELOW

** HAPPY BIRTHDAY ELENA!!**

WOD: Metcon (AMRAP – Rounds and Reps)

ELENA’S BIRTHDAY WOD

11-Minute AMRAP: Start with 1x Box Jump (Rx) and repeat every minute on the minute until the end. **Box Jump not counted towards final score.

— 33x Wall Balls (Rx)

— 33x Single Arm Alternating KB Swings (Rx)

Box: Rx 24/20, +30/24

KB: Rx 40-45/26.5-30, +50-55/35-40

WB: Rx 20-25/14-16

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09/17/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following. Record all your heaviest lifts in Wodify!

A. Rack Pulls:

— Option #1: Find a 1 REP-MAX

— Option #2: 5×5 @ 100-110% of Deadlift 1RM

— Option #3: 5×8 @ 80-90% of Deadlift 1RM

**SUPERSET each Rack Pull Round with one (or more) of the following gymnastic skills — scale as needed:

— Submax Strict Pull-Ups

— Submax Ring Dips

— Submax Handstand Push-Ups (Rx++ Strict)

B. With the remainder of time, complete as many sets as you can of the following using one barbell and staying at one set weight – go heavy!:

— 5x Sumo Deadlifts

— 30 to 45-second Plank of Choice

— 5x Hip Raises

**REST 45-seconds**

WOD: For Time — SEE BELOW

STR A: Rack Pull (SEE ABOVE)

STR B: Sumo Deadlift (SEE ABOVE)

STR B: Hip Raises/Thrusts (SEE ABOVE)

WOD: Metcon (Time)

10-Rounds:

— 6x Overhead Hold Alternating Lunges (Rx – Total)

— 3x Burpees

— 50m Single Arm Front Rack Carry (Rx)

— 6x Alternating Hang Clean and Press (Rx – Total)

— 3x Goblet Squats (Rx)

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

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09/16/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

A. Power Cleans:

— Option #1: Find a 3 REP-MAX

— Option #2: 5×3 @ Stay @ 70-75%

— Option #3: 5×6 @ Stay @ 60-65%

B. With the remainder of time, complete as many sets as you can of the following using one barbell staying at one set weight:

— 3x Front Squats

— 3x Romanian Deadlifts

— 3x Bent Over Rows

WOD: JROB’s BIRTHDAY — For Rounds and Reps — SEE BELOW

** HAPPY BIRTHDAY JROB!!**

STR A: Power Clean (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

9-Minute AMRAP:

— 3x Box Jumps (Rx)

— 15x Push-Ups

— 3x Box Jumps (Rx)

— 15x Russian Swings (Rx)

— 3x Box Jumps (Rx)

Box: Rx 24/20, +30/24

KB/DB: Rx 40-45/26.5-30, +50-55/35-40

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