2019 Spring Strength Cycle April

Angel Oak CrossFit – CrossFit

Warm-up

A: AOCF WU 7 (No Measure)

a) 2:00 bike/row

b) 3 Rnds w/ a light KB

10/10 SA KB Swings

5/5 KB Snatch

5/5 KB thruster

15 Abmat

Strength

B: Tempo Deadlift: 30×0 (5 x 3, starting at 55-60%)

3s count down

Metcon

C: Metcon (No Measure)

6 Sets:

:30 WBs

:30 Box Jump Overs

:30 Ring Plank

*R:90

Summer Shred Check Out

D: Metcon (No Measure)

3 Sets

15 GHD Hip Ext

15 Shrugs w/ Heavy KBs