Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
15
08
2018

2018 Summer Oly Focus Wk 7

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Clean Warm-up (No Measure)

A. 300m Row/ 0.6k Bike/ 2 Road Runs

B. Hand+Wrist Opener/ FR Stretch

C. 10 FS, 20 Shoulder Taps, 10 Clean High Pulls from Pos 2, 8 Push Press

D. Clean Prep

Weightlifting

Power Clean

Every 3:00 x 4 Sets:

Set 1- 4 Pwr Clns @ 65%

Set 2- 4 Pwr Clns @ 70%

Set 3- 4 Pwr Clns @ 70%

Set 4- 4 Pwr Clns @ 75%

Metcon

Metcon (3 Rounds for reps)

Sport

AMRAP3 x 3 Sets:

8 KBS (53/35)

4 Box Jumps (30/24)

*R2:00 b/w Sets

Life/Devel: 24/20″

author: admin

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