Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Archive for category: WOD
13
12
2018

Friday 12/14

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Snatch Warm-up (No Measure) A. 1 Road Run + 10 Toe Touches B. Banded Shoulder Opener C. 10 passthroughs, 10 Wall Squats, 10 Snatch Grip Turnovers, 10 Snatch Grip DL D. Snatch WU Warm-up (No Measure) *Programmed snatch WU 3 Pos w/ empty bar 3 @ 60% 3 @...

13
12
2018

Nov ’18

By: admin0

Angel Oak CrossFit – AO-GO! Warm-up A: Warm-up (No Measure) a) TABATA: plank + hollow hold b) 400m run + 10 leg swings + 10 passthroughs + 10 push ups + 10 abmats c)roll calves Metcon B: Metcon (Time) 3 RFT 400m run 30 KB swings 25 box jumps 20 push ups Cool Down C: Metcon (No Measure) 2 Road...

12
12
2018

Dec ’18

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: 3 Position Clean (Floor, Pos 2, Pos 1 : *65+%) Weightlifting B: Split Jerk (5 x 2, *starting @70%; consistent weight increases) Core C: Metcon (No Measure) 3 Sets: 30s L-Sit D+B FR KB Carry + 20s FR KB Hold

12
12
2018

Thursday 12/13

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Squat Opener/ Front Rack Opener C. 3x: 5 Tempo Goblet Squats, 6/6 SL RDL, 8 Glute Bridges Strength Front Squat (5×3 @ 12×1 Tempo) *2s pause in bottom *Stay b/w 65-70% Metcon Metcon (4 Round...

11
12
2018

Wednesday 12/12

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) A. 2:00 Jump Rope B. Lat Roll, Lat Stretch C. 2x: 10 Pass Thrus, 10 Reverse Snow Angels, 10 Scap Pull-ups, :30 Hollow Hold Gymnastics Pull-up Progression Volume 2 (Week 5) Metcon Metcon (Weight) Sport Every 2:30 x 6 Sets: 5 DL 3 HPC Ma...