Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Archive for category: WOD
17
02
2020

Feb ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Snatch Warm-up (No Measure) A. 3:00 bike/row B. Banded Shoulder Opener C. 2X w/pvc: 10 passthroughs, 10 OHS, 10 Snatch Grip Turnovers, 10 Muscle Snatch D. 2X w/bar: 5 BNPP, 5 OHS, 5 Snatch Grip DL Weightlifting Snatch ( every :90 x 6 sets) *3 singles (squa...

17
02
2020

Feb ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up OH Warm-up (No Measure) A. TABATA: Bar Hang + PVC Passthroughs B. Roll Shoulders C. 2x:75 Jump Rope, 10 press (45/35), 10 RDL, 10 Abmat Strength Shoulder Press (8, 8, 6, 6) *20-40s forward leaning plank after ea Strength Metcon (Weight)...

16
02
2020

Feb ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Hip Opener/ Front Rack Opener C. 2x: 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges (30×0) Weightlifting Front Squat (3 x 6) *build ea set *heavier than 2/4 Metcon Metcon (Time) 3 RFT 50...

16
02
2020

Feb ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up Back Squat Warm-up (No Measure) A. 400m Run B. Hip Opener/ Calf Rolling C. 2x: 20 Air Squats, 15 Hollow Rocks, 10 Ring Rows Strength Back Squat ( 3 x 6) *build *heavier than 2/4 Strength Metcon (Weight) then… 3 Sets: 8 Goblet Squa...

15
02
2020

Feb ’20

By: admin0

Angel Oak CrossFit – Barbell Warm-up Snatch Warm-up (No Measure) A. 3:00 bike/row B. Banded Shoulder Opener C. 2X w/pvc: 10 passthroughs, 10 OHS, 10 Snatch Grip Turnovers, 10 Muscle Snatch D. 2X w/bar: 5 BNPP, 5 OHS, 5 Snatch Grip DL Weightlifting BNPP + OHS Complex (3+3 x 4) *very light to li...