Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Author archive: admin
01
02
2020

Feb ’20

By: admin0

Angel Oak CrossFit – Barbell Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike/400m Run b) 30/20/30 c) 5:00 mobility Weightlifting Tall Snatch (5 x 3) *keep it LIGHT *speed under the bar Weightlifting Snatch Complex (5 x 2) Hang Power Snatch + Hang Snatch *quick drop reset after hang snatc...

31
01
2020

Feb ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up Lower Body WU (No Measure) 5min Bike/Row/Run + 2x: 10 Leg Swing front/back 10 Leg Swings left/right 5 Inchworms + Push-up 10 hollow rocks 20 walking lunge Strength Metcon (No Measure) 3 Sets: 8 KB FR Goblet Squats (30×0) immediatel...

31
01
2020

Feb ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Deadlift Warm-up (No Measure) A. TABATAx2: KB RDL, R Side Plank, Light Russian Swing, L Side Plank B. Hammy Stretch C. 2 Rnds: 1 Road Run, 12 GMs, 6 Yoga Push-ups Metcon Metcon (Weight) every 5:00 x 6 400m run 10 t2b 5 DL (225/155) Mod: 205/135; 185/125, 1...

30
01
2020

Jan ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up AOCF WU 5 (No Measure) a) 400m run b) 3 Rnds of “Cindy”“Cindy” 5 pull ups/ring rows 10 push ups 15 air squats Conditioning Metcon (No Measure) EMOM7 5 WB + 8 situps Mod: 5+5 R 2:00 EMOM7 5 jumping AS + 8 KBs Mod:...

30
01
2020

Jan ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Snatch Warm-up (No Measure) A. 3:00 bike/row B. Banded Shoulder Opener C. 2X w/pvc: 10 passthroughs, 10 OHS, 10 Snatch Grip Turnovers, 10 Muscle Snatch D. 2X w/bar: 5 BNPP, 5 OHS, 5 Snatch Grip DL Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#Mod:...