Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Author archive: admin
12
04
2019

April ’19

By: admin0

Angel Oak CrossFit – AO-GO! Warm-up A: AOCF WU 5 (No Measure) a) 400m run b) 3 Rnds of “Cindy” Metcon B: Metcon (Time) 3 RFT 20 KBs 20 Goblet Squats 20 Box Jumps

11
04
2019

2019 Spring Strength Cycle April

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: AOCF WU 5 (No Measure) a) 400m run b) 3 Rnds of “Cindy” Strength B: Tempo Bench Press: 30×0 (5×5, starting at 55-60%) 3s count down Metcon C: Metcon (2 Rounds for time) TC: 6:00 21-15-9 pull ups RKBS (70/53) *Devel: ring rows,...

10
04
2019

April ’19

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: Power Clean (15 min to build to a 1 RM) Weightlifting B: Split Jerk (EMOM 8: 1 SJ, building to a heavy single) Weightlifting C: Front Squat (EMOM 8: 3 @ 135/95, SPEED) Core D: Metcon (No Measure) 3 Sets D+B KB FR Carry 10 hip extensions

10
04
2019

2019 Spring Strength Cycle April

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: 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 B: HSPU/Walk Progression Weightlifting C: Power Clean (1 RM Power Clean ) Metcon D: 1-Mile R...