Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Archive for category: WOD
07
10
2018

Oct ’18

By: admin0

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 Weightlifting A: Power Clean + Hang Power Clean (EMOM8: *start @ 70%)...

05
10
2018

Oct ’18

By: admin0

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 ( 6X3 @ 65% 1RM) Metcon B: Metcon (Time) Partner WOD! 6 Rounds Each, Relay Style: 14/12 Cal R...

04
10
2018

Oct ’18

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Squat Opener/ Front Rack Opener C. 3x: 5 Tempo Goblet Squats, 6/6 SL RDL, 8 Glute Bridges Weightlifting A: Front Squat (15mins to establish today’s heavy single Front Squ) Metcon B: Metcon (Time) S...

03
10
2018

Oct ’18

By: admin0

Angel Oak CrossFit – Barbell Weightlifting A: SOTs Press (4×4: pvc/empty bar up to 35%) Weightlifting B: Snatch from Plates (POWER Snatch: 6 x 3, 70 – 80%) *Just below the knee Weightlifting C: Snatch (6×3: 70%, 73%, 75%, 78%, 80%, 80%) Core D: M...

03
10
2018

Oct ’18

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Metcon Warm-up (No Measure) a) 2:00 jump rope b) roll shoulders + lats c) 3x: 10 GM, 10 ring rows, 10 abmat A: Metcon (No Measure) EMOM12: 1st: 5 pull ups + 5 C2B 2nd: 50 DUs Subs: banded pu + c2b/SU Metcon B: Metcon (No Measure) Sport/Life Every 4:00 x 4...