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2018

Oct ’18

Angel Oak CrossFit – Barbell Weightlifting A: Clean + Hang Clean (6 x 3 @ 78+% *R 2:00) Weightlifting B: Deadlift (TEMPO: 30×1; 4×4 @ 100% of squat clean) Weightlifting C: Push Jerk + Split Jerk (8 reps *start at 73% of push jerk) Core D: Ab TABATA (Player’s Choice!...

2018

Oct ’18

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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 Weightlifting A: Hang Power Snatch (Every 90s x 8 Sets: 2 HPS, *start at 65...

2018

Oct ’18

By: admin 0

Angel Oak CrossFit – CrossFit Warm-up 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 A: Split Jerk ( 5×3 @ 70% 1RM) Metcon B: Metcon (No Measure) Sport/Life Every 2:00 x 6 Sets: 5 Hang Po...

2018

Oct ’18

By: admin 0

Angel Oak CrossFit – CrossFit Warm-up Clean Warm-up (No Measure) A. 300m Row/ 0.6k Bike/ 2 Road Runs B. Hand+Wrist Opener/ FR Stretch C. 10 FS, 20 Shoulder Taps, 10 Clean High Pulls from Pos 2, 8 Push Press D. Clean Prep Metcon A: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon B:...

2018

Oct ’18

By: admin 0

Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) a) 2 road runs b) couch stretch + roll shoulders c) AMRAP4: 10 passthroughs, 10 reverse lunges, 20s plank, 10 beat swings Bodybuilding A: Metcon (No Measure) Upper Body Strength Day 5 Sets: 5 Seated Barbell Press (start @ 60%) *R1:...