Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Author archive: admin
10
10
2018

Oct ’18

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: Clean and Jerk (65%, 70%, 75%, 75%, 80%, 80%, 83+, 83+) Weightlifting B: Clean Pull (4×3 @ @ 100%, 110%, 115%, 120%) Core C: Metcon (No Measure) 3 Sets: 15 – 35s L-Hang + 20 hollow rocks

10
10
2018

Oct ’18

By: admin0

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 Weightlifting A: Snatch (10 Singles @ 80% *Rest 2:00) Metcon B: Metcon (Ti...

09
10
2018

Oct ’18

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Back Squat Warm-up (No Measure) A. 2:00 Bike/Row/Run B. Hip Opener/ Calf Rolling C. 20 Air Squats, 15 Hollow Rocks, 10 Bent Over Rows D. Back Squat Prep (See Whiteboard) Weightlifting A: Back Squat (Every 2:00 3 reps X 6 *Start @ 70%, add ea set) Metco...

08
10
2018

Oct ’18

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: SOTs Press (4×4 empty bar up to 35%) Weightlifting B: Snatch + Hang Snatch (1.1.1 x 5: *10s b/t reps, 65%, 70%, 75%, 78%, 80%) Weightlifting C: Snatch Pull (4×3 @ 100%, 110%, 115%, 120%) Core D: Met...

08
10
2018

Oct ’18

By: admin0

Angel Oak CrossFit – CrossFit Warm-up HS Walk Progression Warm-up (No Measure) A. 2:00 Jump Rope B. Roll Shoulders + Triceps C. 2x: 10 Pass Thrus, :20 HS Hold, D+B Bear Crawl, 10 Push-ups Gymnastics A: Metcon (No Measure) EMOM10: 4 strict hspu + 6 pistols Life: 4 HSPUs + 6 Pistol Devel: 4 Pike...