Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
16
09
2019

Sept ‘ 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*banded Shoulder Stretch *Hip Opener Strength B: Metcon (Weight) 4 Sets Barbell BR Step Ups x 12 R: 1:00 Pendlay Row (31×1) x 5 R:90 *choose mod light weight *full leg extension Metc...

15
09
2019

Sept ’19

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up A: AOCF WU 7 (No Measure) a) 2:00 bike/row b) 2 Rnds w/ a light KB 10/10 SA KB Swings 5/5 KB Snatch 5/5 KB thruster 15 Abmat Metcon A: Metcon (No Measure) EMOM 12: 1st: 3 burpees + 8 air squats 2nd: 30 jump rope + 8 Dips Metcon B: Metco...

15
09
2019

Sept ’19

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: Pulling Warm-up (No Measure) A. 400m Row/ 0.8K Bike B. Lat Stretch/ Pec Roll C. TABATA: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS Repeat TABATA Gymnastics B: Metcon (No Measure) EMOM12: 10 C2B 12/10 Or 10/8 Row or Bike Cals Mod: Life: 5...

14
09
2019

Sept ’19

By: admin0

Angel Oak CrossFit – Barbell Weightlifting SOTs Press (4×3 empty bar+) Weightlifting BNPP + Snatch Balance (3 + 1 x 6, building ) Weightlifting Snatch (1×1) every 90 for 4:30 min 3 snatch @ 65% every 90 for 4:30 2 snatch @ 75% every 90 for 4:30 1 snatch @ 80 – 85% 1...

13
09
2019

Sept ’19

By: admin0

Angel Oak CrossFit – AO-GO! Warm-up A: AOCF WU 3 (No Measure) a) 30/20/30: air squat, passthroughs, ohs b) 3 Rnds: 15 HR Push Ups 15 Abmat 15 PVC GM Metcon B: Metcon (Weight) EMOM30 1st: 30s row 2nd: 10/10 SA KBs 3rd: 30s bike 4th: 5/5 SA KB PP 5th: 30s jump rope 6th: 10 KB Goblet Squats