Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Archive for category: WOD
08
05
2019

May ’19

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: SOTs Press (5×3 w/empty bar up to 30% press) Weightlifting B: Power Snatch (8×2, starting at 65%) Weightlifting C: Overhead Squat (5, 4, 3, 2, 1 build to a tough single ) Core D: Metcon (No Measure) 3 Sets: 10 – 30s L-Hold 2...

07
05
2019

2019 Spring Strength Cycle May

By: admin0

Angel Oak CrossFit – CrossFit Warm-up AOCF WU 6 (No Measure) a) 30/20/30 b) 4 Rnds: 10 jumping jacks (4ct) 10 HR Push Ups 10 Hollow Rocks Weightlifting Power Clean (EMOM8: 1 Power Clean *Build Each Set) Metcon Metcon (Time) 4RFT: 21 KBS (53/35) 21 Abmat Summer Shred Check Out Metcon (No Measur...

06
05
2019

2019 Spring Strength Cycle May

By: admin0

Angel Oak CrossFit – CrossFit Warm-up AOCF WU 7 (No Measure) a) 2:00 bike/row b) 3 Rnds w/ a light KB 10/10 SA KB Swings 5/5 KB Snatch 5/5 KB thruster 15 Abmat Strength Tempo Bench Press: 30×0 (5×3 *starting at 70-75%) 3s count down Metcon Metcon (No Measure) EMOM6: 1st: 5 HPSn(7...

05
05
2019

2019 Spring Strength Cycle May

By: admin0

Angel Oak CrossFit – CrossFit Warm-up AOCF WU 10 (No Measure) a) 2:00 jump rope b) Line Drills: Lunge, Bear Crawl, Inch Worm, Karaoke , Karaoke, Broad Jump Strength Tempo Back Squat: 30×0 (5×3 *Starting at 70-75%) 3s count down Metcon Metcon (Calories) Conditioning 3 mins row/bik...

04
05
2019

May ’19

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: Drop Snatch (5×2, starting at 55%) Weightlifting B: Hang Snatch (5×2 @ 73%) Weightlifting C: Snatch Grip Pendlay Row (4×5) Core D: Metcon (No Measure) GHD 3×20