Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
21
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – Barbell Warm-up Snatch Warm-up (No Measure) A. 3:00 bike/row B. Banded Shoulder Opener C. 2X: 5 Muscle Snatch from Pos 2, 10 OHS, 10 Snatch Grip DL, 20s plank D. Snatch WU Weightlifting Tall Snatch (3, 3, 3, 3) *empty bar to light build *focus on SPEED and lockout Weightli...

20
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up OH Warm-up (No Measure) A. TABATA: Bar Hang + PVC Passthroughs B. Roll Shoulders C. 2x:75 Jump Rope, 10 press (45/35), 10 RDL, 10 Abmat Strength Metcon (No Measure) 4 Sets (15 min) 6 Seated DB Press 10 Reverse Flys 15 Dragon Flys Condit...

20
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up General Aerobic WU (No Measure) 2 Rounds @ Warm-up Pace: 200m Row/ 400m Bike 15 Hollow Rocks 15 PVC GMs 5 Strict Pull-ups/Ring Rows 10 Push-ups 10 Rev Lunges w/ Stretch 20 Band Pull Aparts 10 PVC OHS5:00 mobility Metcon Metcon (Weight) EMOM 25 1st: 2 Snatc...

19
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up 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 Bench Press (5, 5, 5, 5, 5) *build to a heavy 5 then…. 1 Sets:...

19
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up AOCF WU 3 (No Measure) a) 2 Road Runs b) ROLL Shoulders/Pecs c) 2 Rnds: 15 HR Push Ups 15 Abmat 15 PVC GM Gymnastics Metcon (No Measure) DUs Progression Wk 3 Metcon Metcon (Time) 10 RFT 2 Rope Climbs 6/6 SA Hang KB Snatch (53/35) 1 Road Run Mod: *cut to 1...