admin – Angel Oak CrossFit

2019

Feb ’19

Angel Oak CrossFit – AO-GO! Warm-up A: Warm-up (No Measure) a) 3:00 bike/row b) Mobilize for 4 min c) AMRAP4: 10 air squats, 10 ring rows, 10 abmat, 5 push ups Metcon B: Metcon (No Measure) Every 2 minutes for 30 minutes Station 1 – 300 Meter Row Station 2 – 25 Wall Balls Station 3 – 15 RKBs (...

2019

Saturday 2/16

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Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) A. 600m Run B. Hammy Stretch / Quad Roll C. AMRAP6: 8 Russian KBS, 6 Goblet Squats, :20 Hollow Hold, 5 Strict Pull-ups/Ring Rows D. Barbell Warm-up Metcon Metcon (Time) Sport 4 Rounds: 20 DL (115/75) 15 HPC 10 FS 5 S2OH 1 Road Run Life...

2019

Friday 2/15

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Angel Oak CrossFit – CrossFit Warm-up Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Squat Opener/ Front Rack Opener C. 3x: 5 Tempo Goblet Squats, 6/6 SL RDL, 8 Glute Bridges Strength 2019 Open Prep- Front Squat Test For Time: 40 FSQ @ 50-55% Metcon Metcon (Time) 10 – 1 C2B Pul...

2019

Feb ’19

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Angel Oak CrossFit – Barbell Weightlifting A: Drop Snatch (5×2 @ 60 – 65% BE SUCCESSFUL ) Weightlifting B: Snatch (1 every :90 for 15min, start at 75%) Weightlifting C: Snatch Grip Deadlift (100%, 105%, 110%, 115% (of snatch)) Core D: Ab TABATA (Pick ONLY 1)

2019

Thursday 2/14

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Angel Oak CrossFit – CrossFit Warm-up 2019 Open Prep- General Aerobic WU (No Measure) 2 Rounds @ Warm-up Pace: 200m Row/ 400m Bike 15 Hollow Rocks 15 PVC GMs 5 Strict Pull-ups 10 Push-ups 10 Rev Lunges w/ Stretch 20 Band Pull Aparts 10 PVC OHS Metcon Metcon (Time) 5 Rounds for Time: 20 Burpees...