Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Author archive: admin
25
06
2019

June ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: AOCF WU 4 (No Measure) a) 500m row/1500m bike/400m Run b) 30/20/30 Gymnastics B: Pull-up Progression Volume 2 (Week 5) Metcon C: Metcon (Time) For Time (16 min TC) 15 Power Snatch (135/95) 400m run 12 Power Snatch 400m run 9 Power Snatch 400m run Life:...

24
06
2019

June ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: Push Press Warm-up (No Measure) A. TABATA: Bar Hang + PVC GM B. Roll Shoulders C. 2x: Road Run, 10 press (45/35), 10 RDL, 10 Abmat Weightlifting B: Pause Push Jerk (every 90 x 5: 1 rep, starting at 75%) Metcon C: Metcon (AMRAP – Rounds and Rep...

23
06
2019

June ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: Bench Press Warm-up (No Measure) A. 2:00 Aerobic Warm-up B. Pec Roll/ Banded Shoulder Stretch C. 2x: 20 Push-up Shoulder Taps, 10 Pass Thrus, 10 GMs, 5 Push-ups Weightlifting B: Tempo Bench Press: 30×0 ( 5-3-1, 5-3-1) 3s count down*second set heavi...

22
06
2019

June ’19

By: admin0

Angel Oak CrossFit – Barbell Warm-up A: Tall Clean (3-3-3-3, rest 1:00 b/t sets) Weightlifting B: Metcon (No Measure) EMOM8: 1 Power Clean + 1 Squat Clean*treat as extended complex prep *start light and build to a mod Weightlifting Clean Complex (8 x 1: 2@50%, 2@60%, 2@70%, 2@75+...

21
06
2019

June ’19

By: admin0

Angel Oak CrossFit – AO-GO! Warm-up A: AOCF WU 5 (No Measure) a) 400m run b) 3 Rnds of “Cindy” Metcon B: Metcon (4 Rounds for reps) 1:00 Stations x 4 1. Jump Rope 2. SDLHP 3. Box Jump (18″) 4. WB 5. REST