admin – Angel Oak CrossFit

2018

Oct ’18

Angel Oak CrossFit – CrossFit Warm-up Snatch Warm-up (No Measure) A. 1 Road Run + 10 Toe Touches B. Banded Shoulder Opener C. 10 passthroughs, 10 Wall Squats, 10 Snatch Grip Turnovers, 10 Snatch Grip DL D. Snatch WU Metcon A: Metcon (2 Rounds for time) For TIme: 30 Squat Snatch (135/95) Sport...

2018

Oct ’18

By: admin 0

Angel Oak CrossFit – CrossFit Warm-up Clean Warm-up (No Measure) A. 300m Row/ 0.6k Bike/ 2 Road Runs B. Hand+Wrist Opener/ FR Stretch C. 10 FS, 20 Shoulder Taps, 10 Clean High Pulls from Pos 2, 8 Push Press D. Clean Prep Weightlifting A: Clean (10 Singles @ 80% *Rest 2:00) Metcon B: Metcon...

2018

Oct ’18

By: admin 0

Angel Oak CrossFit – Barbell Weightlifting A: Snatch Balance (5 x 3 @ 60+%) Weightlifting B: Snatch + Hang Snatch (6 x 3 @ 78+% *R 2:00) Weightlifting C: Snatch Grip Deadlift (4 x4 @ 100+% of snatch) Core D: Metcon (No Measure) 4 Sets: 8 strict T2B 16 hollow rocks

2018

Oct ’18

By: admin 0

Angel Oak CrossFit – CrossFit Warm-up Muscle Up Progression Warm-up (No Measure) A. 400m Row/ 0.8K Bike B. Lat Stretch/ Pec Roll C. TABATAx2: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS Metcon A: Metcon (No Measure) EMOM14 1st min: 2 – 4 MU 2nd min: 1 Road Run *c2b, pu, ba...

2018

Oct ’18

By: admin 0

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 Weightlifting A: Front Squat (every 2:00 x 5 3 FSQ, starting at 75%) Metcon B: Metcon (AMRAP – Rounds a...