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