Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
14
05
2019

2019 Spring Strength Cycle May

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 10 (No Measure)

a) 2:00 jump rope

b) Line Drills:

Lunge, Bear Crawl, Inch Worm, Karaoke , Karaoke, Broad Jump

Weightlifting

Pause Push Press (build to a heavy single in 12 min)

:02 Pause in Dip, and catch

Metcon

Metcon (No Measure)

EMOM20

1st: 10 DB Snatch (50/35)

2nd: 10 BJO (24/20)

3rd: 1 legless rope climb

4th: 40 DUs

Life: Rope Climb, :30 DU Practice

Devel: 35/20, step-overs, 2 seated to stands, 40 SUs

Summer Shred Check Out

Metcon (No Measure)

2 Rounds, not resting b/w movements:

1min Weighted Plank

1min Flutter Kicks

1min Plank

1min Straight Body Reaches

1min Rest

author: admin

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