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 Push Jerk (EMOM8: 3 TnG Push Jerks) a) 165/110 b) 135/95 c) 115/75 d) Devel Choose weight Metcon Metcon (AMRAP...
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 2019 Open Prep- Snatch Test In 15mins, establish… 1RM Snat...
Angel Oak CrossFit – CrossFit Warm-up 2019 Open Prep- Upper Body WU (No Measure) A. TABATAx2: Front Plank, Hollow Hold B. 2x: 50 DUs/ 100 SUs :20 HS Hold 8/8 SA DB Push Press 6 KB DL 8 Russian KBS 6 Goblet Squats Gymnastics Metcon (No Measure) E2MOM x 4 Sets: T2B Level 4&5 1. 16/12 Cal Bi...
Angel Oak CrossFit – Barbell Weightlifting A: Power Clean + Hang Clean (6×2 @ starting at 65%) add only if BOTH reps are near perfect Weightlifting B: 1 1/4 Front Squat (8 x 3, no heavier than 70% of FSQ) Weightlifting C: Push Jerk + 2 Split Jerks (every :90 x 6, start at 70...
Angel Oak CrossFit – AO-GO! Warm-up A: 2019 Open Prep- General Aerobic WU (No Measure) 2 Rounds @ Warm-up Pace: 200m Row/ 400m Bike 15 Hollow Rocks 15 PVC GMs 5 Strict Pull-ups 10 Push-ups 10 Rev Lunges w/ Stretch 20 Band Pull Aparts 10 PVC OHS Metcon B: Metcon (No Measure) 1 Min Stations for...