Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Author archive: admin
11
10
2019

Oct ’19

By: admin0

Angel Oak CrossFit – AO-GO! Warm-up A: Warm-up (No Measure) a) Down Dog/Hollow Hold TABATA b) mobility c) 1x: 400m run, 20 air squats, 20 passthroughs, 20 abmats, 20 push ups Conditioning B: Metcon (AMRAP – Rounds and Reps) AMRAP 28 10 DB Push Press 20 Cal Row 10 DB FSQ 20 Cal Bike

11
10
2019

Oct ’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 Metcon A: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon B: Clean and Jerk (REST 5 min then 1 RM CJ)

10
10
2019

Oct ’19

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up A: 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 B: Bench Press (6-6-4-4-2-2) 4 – 5 Sets Bent Over Row: 6...

10
10
2019

Oct ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: Warm-up (No Measure) 3:00 bike row roll shoulders/quads/banded hamstrings 2x: 10 passthroughs, 10 GM, 10 air squats, 10 push ups, 10 abmats 2x w/empty bar: 10 CJ, 10 PSn, 5 burpees Metcon B: 20.1 (No Measure) 20.1! 10 RFT (15 min TC) 8 G2OH (95/65) 10 B...

09
10
2019

Oct ’19

By: admin0

Angel Oak CrossFit – Barbell Warm-up A: Warm-up (No Measure) 2 – 3 min bike/row banded shoulder 2x w/ barbell: 5 Snatch Grip DL, 5 PSn Pos 1, 5 BNPP, 5 tempo OHS Weightlifting B: Hang Power Snatch (EMOM 8 x 1) extended WU/snatch complex prep Weightlifting C: Low Hang Snatch + Snatch 3 ev...