Angel Oak CrossFit – Barbell Weightlifting A: BNPP + OHS Complex (4 sets: 3 BNPP + 3 OHS, gently build) Weightlifting B: Snatch + Hang Snatch + OHS (6×1, start at 60-65%) Core C: Metcon (No Measure) 3 Sets: 5-7 Snatch Grip Pendlay rows D+B SA OH Carry (R) D+B SA OH Carry (L) 10 GHD
Angel Oak CrossFit – CrossFit Weightlifting B: Power Clean + Hang Power Clean (every :90 x 6) Metcon C: Metcon (No Measure) Sport Every 3:00x 4 Sets: Sets 1&3- 4 Rounds of “Cindy” Sets 2&4- 20 Cal Row/ 16 Cal Bike + 50 DUs Life: 3 Rounds Cindy, 30 DUs Devel: 2 Rounds Scal...
Angel Oak CrossFit – CrossFit Strength B: Tempo Back Squat: 30×0 (5×4, starting at 65 -70%) 3s count down Metcon C: Metcon (Time) 4RFT: 16 FR Lunge (95/65) 16 Box Jumps 2 Rope Climbs Devel: Plate Jumps, 4 strict banded pull ups Summer Shred Check Out D: Metcon (No Measure) 3 Sets...
Angel Oak CrossFit – CrossFit Gymnastics B: HSPU/Walk Progression Metcon C: Metcon (AMRAP – Rounds and Reps) AMRAP12 4 MU 25 KBS (53/35) Life: 2 MU/BMU OR 6 C2B Devel: Banded turn Overs, choose weight
Angel Oak CrossFit – CrossFit Strength B: Tempo Bench Press: 30×0 (5×4, starting at 65-70%) 3s count down Metcon C: Metcon (5 Rounds for time) 5 Sets @ 100% effort 200m Row/450 Bike 5 Power Snatch (115/75) 10 burpees over the bar *REST 2:00 Devel: empty bar Summer Shred Check...