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