Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Archive for category: WOD
20
04
2019

April ’19

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: Clean + Power Clean (8×1 starting at 70%) Weightlifting B: Deadlift (5×3 @ 80-90% of clean – SPEED Focus) Weightlifting C: Push Jerk + 2 Split Jerks (5×1 starting at 75 – 80% of PUSH Jerk) Core D: Metcon (No M...

19
04
2019

April ’19

By: admin0

Angel Oak CrossFit – AO-GO! Warm-up A: AOCF WU 2 (No Measure) a) 2:00 bike/row b) 3 Rnds: 20 walking lunge, 5 inchworm, 10 HR push ups, 15 abmats Metcon B: Metcon (Time) For Time: 500m row 100 air squats 75 sit ups 50 push ups 25 pull ups

19
04
2019

2019 Spring Strength Cycle April

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: AOCF WU 5 (No Measure) a) 400m run b) 3 Rnds of “Cindy” Metcon B: Metcon (No Measure) EMOM 24 1st: 10 C2B 2nd: 10 DB Snatch (50/35) 3rd: 10 T2B 4th: 3 Man Makers (50/35) 5th: 3 BMU 6th: REST DEVEL: PU/Banded PU, 20 abmats, 10 box dips

18
04
2019

2019 Spring Strength Cycle April

By: admin0

Angel Oak CrossFit – CrossFit Warm-up A: AOCF WU 4 (No Measure) a) 500m row/1500m bike b) 30/20/30 Strength B: Pause Push Press ( 5×3 @ 65- 70%) :02 Pause in Dip, and catch Metcon C: Metcon (AMRAP – Rounds and Reps) AMRAP9 150 Row/350 Bike 10 thrusters (95/65) Devel: empty bar/p...

17
04
2019

April ’19

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: Snatch + Power Snatch (8×1, starting at 70%) Weightlifting B: Snatch Pull (4×4 @ 90, 95, 100, 105% of snatch) Weightlifting C: Overhead Squat (4×4 @ 75+%) Core D: Metcon (No Measure) 3 Sets: 10 Evil Wheels 20/20s Side pla...