Angel Oak CrossFit – CrossFit Warm-up A: AOCF WU 4 (No Measure) a) 500m row/1500m bike/400m Run b) 30/20/30 Gymnastics B: Pull-up Progression Volume 2 (Week 5) Metcon C: Metcon (Time) For Time (16 min TC) 15 Power Snatch (135/95) 400m run 12 Power Snatch 400m run 9 Power Snatch 400m run Life:...
Angel Oak CrossFit – CrossFit Warm-up A: Push Press Warm-up (No Measure) A. TABATA: Bar Hang + PVC GM B. Roll Shoulders C. 2x: Road Run, 10 press (45/35), 10 RDL, 10 Abmat Weightlifting B: Pause Push Jerk (every 90 x 5: 1 rep, starting at 75%) Metcon C: Metcon (AMRAP – Rounds and Rep...
Angel Oak CrossFit – CrossFit Warm-up A: Bench Press Warm-up (No Measure) A. 2:00 Aerobic Warm-up B. Pec Roll/ Banded Shoulder Stretch C. 2x: 20 Push-up Shoulder Taps, 10 Pass Thrus, 10 GMs, 5 Push-ups Weightlifting B: Tempo Bench Press: 30×0 ( 5-3-1, 5-3-1) 3s count down*second set heavi...
Angel Oak CrossFit – Barbell Warm-up A: Tall Clean (3-3-3-3, rest 1:00 b/t sets) Weightlifting B: Metcon (No Measure) EMOM8: 1 Power Clean + 1 Squat Clean*treat as extended complex prep *start light and build to a mod Weightlifting Clean Complex (8 x 1: 2@50%, 2@60%, 2@70%, 2@75+...
Angel Oak CrossFit – CrossFit Warm-up A: AOCF WU 4 (No Measure) a) 500m row/1500m bike/400m Run b) 30/20/30 Metcon B: Metcon (No Measure) *MASH UP!!* AMRAP10 1 road run 8 HSPU 8 power snatch (95/65) REST 2:00 EMOM12 1st min: 8 – 10 t2b 2nd min: 10/8 cal bike; 12/10 row REST 3:00 AMRAP10...