2019 Spring Strength Cycle June

Angel Oak CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

a) Class 400m run!

b) 5:00 – hamstrings, shoulders, hips

c) 2x: 10 empty bar thrusters, 20s HS hold, 10 push ups, 20 hollow rocks

Metcon

Metcon (No Measure)

Sacred Pine Prep!

On a Running Clock…

Min 0 – 8 “Lumber Jack”

TEAM of 4:

ea must complete

30 WB (30/20, 20/14)

30′ HS Walk/Bear Crawl

IND:

30 WB

60′ HS Walk/Bear Crawl

20 WB

HS Walk/Bear Crawl

10 WB

HS Walk/Bear Crawl

Min 18 – 30 “Paul Bunyan”

Teams 12 min

Ind 6 min

For Max Load:

1 Clean

1 Front Squat

1 Thruster

1 Jerk

Metcon

Metcon (No Measure)

“Climbing Time” Practice

15 min practice with

Sandbag

KB S2OH

KB Snatch