Angel Oak CrossFit – Barbell Warm-up Warm-up (No Measure) 3:00 bike/row 2x w/pvc: 10 passthroughs 10 GM 10 Turn Overs 10 Muscle Snatch (Pos. 2) 10 OHS Weightlifting Drop Snatch (5 x 2) 2 sets w/ empty bar 3 sets, gently adding weight *nothing over 45%* Weightlifting Power Snatch (every 2 m...
Angel Oak CrossFit – Strength & Conditioning Warm-up A: Warm-up (No Measure) 3:00 bike/row 4:00 mobility 2x: 10 Passthroughs, 10 GM, 10 ring rows, 10 air squats Conditioning B: Metcon (No Measure) 21-18-15-12-9-6-3 WB Abmats R: 3:00 1k Row R: 3:00 2 Rounds: 15 cal bike 20 walking lunges S...
Angel Oak CrossFit – Strength & Conditioning Warm-up A: OH Warm-up (No Measure) A. TABATA: Bar Hang + PVC Passthroughs B. Roll Shoulders C. 2x: Road Run, 10 press (45/35), 10 RDL, 10 Abmat Strength B: Metcon (Weight) 4 Sets DB Push Press x 5 FE RR x 6 – 8Mod – Heavy Weight for...
Angel Oak CrossFit – CrossFit Warm-up A: 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 B: Power Clean +HPC + Split Jerk (every :90 1+1+2 x 6) *ALL sets at 65 – 70...
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...