Angel Oak CrossFit – Strength & Conditioning Warm-up General Aerobic WU (No Measure) 2 Rounds @ Warm-up Pace: 200m Row/ 400m Bike 15 Hollow Rocks 15 PVC GMs 5 Strict Pull-ups/Ring Rows 10 Push-ups 10 Rev Lunges w/ Stretch 20 Band Pull Aparts 10 PVC OHS Strength Metcon (No Measure) 4 Sets:...
Angel Oak CrossFit – CrossFit Warm-up Clean Warm-up (No Measure) A. 500m row/1.2k bike B. FR Stretch + Hamstrings C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks D. Clean Warm Up Weightlifting Power Clean + Hang Power Clean (5 sets) *build ea set *R 2:00 Metcon Metcon (AMRAP...
Angel Oak CrossFit – Strength & Conditioning Warm-up Bench Press Warm-up (No Measure) A. 2:00 Aerobic Warm-up B. Pec Roll/ Banded Shoulder Stretch C. 2x: 20 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10 GM Strength Close Grip Bench Press (5-3-1; 5-3-1) *second set heavier than the f...
Angel Oak CrossFit – CrossFit Warm-up AOCF WU 8 (No Measure) 4 Rnds: 1:00 bike/row 30s FR KBroll pecs Weightlifting Close Grip Bench Press ( EMOM9 3 @ 65%) *all reps at same weight Metcon Metcon (4 Rounds for reps) AMRAP5 8 Power Snatch (95/65) 20 walking lunges R: 2:00 AMRAP5 8 OHS 12 Abm...
Angel Oak CrossFit – Barbell Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike/400m Run b) 30/20/30 c) 5:00 mobility Weightlifting High Hang Clean + Low Hang Clean + Jerk (5 ) HHC = Pos. 1 LHC = just below knees Split Jerk*every 2:00 for 10 min *gently build *no misses Weightlifting Hang P...