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2020

Feb ’20

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 Metcon (No Measure) 3 Sets: 8 1+1+2 DB Bench Press 8 Low Bar Rows (3...

2020

Feb ’20

By: admin 0

Angel Oak CrossFit – Barbell Warm-up Clean Warm-up (No Measure) A. 500m row/1.2k bike B. FR Stretch + Hamstrings C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks D. Clean Warm Up Weightlifting Tall Clean (3,3,3,3) *light build Weightlifting Behind The Neck Jerk (3, 3, 3, 3) *split...

2020

Feb ’20

By: admin 0

Angel Oak CrossFit – CrossFit Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike b) 30/20/30 c) 5:00 mobility Metcon (Time) EMOM until failure 1 PP + 1 Burpee 2 + 2, 3+3, etc 115/80 95/65 75/55 Rest 5 then… 3 RFT 10 HSC *same weight 10 t2B 200m row

2020

Feb ’20

By: admin 0

Angel Oak CrossFit – Strength & Conditioning Warm-up Lower Body WU (No Measure) 3 min 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) 4 Sets: 12 Med Ball Step Ups 10/10 Kickbacks 12 Coa...

2020

Feb ’20

By: admin 0

Angel Oak CrossFit – CrossFit 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 Weightlifting Split Jerk (EMOM10) 2 @ 65% *perfect form* Metcon Metcon (Time) 4 RFT (15 min TC) 20/16 Cal Row 10 Thr...