Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
13
07
2018

2018 Summer Oly Focus WK 2

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: Snatch Warm-up (No Measure)

A. 1 Road Run + 10 Toe Touches

B. Banded Shoulder Opener

C. 10 Wall Squats, 10 Snatch Grip Push Press w/ PVC, 10 Jumping Air Squats

D. Snatch WU

Weightlifting

B1: Power Snatch (5×5 @60% *no tng)

Weightlifting

B2: Deadlift (Teach the Deadlift; 3×3 practice)

Metcon

C: Metcon (Time)

“Saman”

8 RFT

13 DL (185/125)

17 WB

400m run = 3 RR

2nd Sat Modification

AMRAP 10

6 DL

8 WB

1 RR

*If you have been following the story about the Thai boys that were stuck in the cave for 17 days, they all got out ALIVE.

Sadly, a Thai Navy Seal – Saman Kunan died during this mission to rescue the boys. This #herowod was dedicated to him at Crossfit Chiang Mai.

The workout explained is 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2

13 for the boys and their coach

17 for the how long they were trapped inside the cave

author: admin

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