2019 Strength Cycle April
Angel Oak CrossFit – CrossFit
Warm-up
A: AOCF WU 9 (No Measure)
a) Row 500m/Bike 1500m
b) 30/20/30
30/20/30 = air squats/pass thrus/OHS
Strength
B: Tempo Back Squat: 30×0 (5×5, gently building, starting at 55 -60%)
3s count down
Metcon
C: Metcon (AMRAP – Rounds and Reps)
Sport/Life
AMRAP8
35 DUs
8/8 DB Push Press (50/35)
12 GHD (25 abmats)
Devel: 70 SUs, DB Push Press (25/15)
Summer Shred Check Out
D: Metcon (No Measure)
4 Sets
20 Abmat Sit-ups
MR Diamond Push-ups