2019 Spring Strength Cycle May

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30

Weightlifting

Pause Push Jerk (5×5 @ 55%)

Metcon

Metcon (5 Rounds for time)

5 Rounds for Times:

18/15 Cal Row or 12/9 Cal Bike

7 Power Snatches (135/95)

*Rest 1:30 b/w Sets

Life: 115/75 Power Snatches

Devel: 15/12 Cal Row or 9/6 Cal Bike, 65/45 Power Snatches