Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
01
10
2017

Cycle 1: Week 3, Day 1 – Deload week

By admin 0

Flora and Engesser Fitness – Barbell

Warm-up

Warm-up (No Measure)

A. Run/Row 2:00

B. Roll shoulders and hammies

C. With empty barbell:

-3 muscle snatch from pos 1 + OHS w/ pause

-3 muscle snatch from pos 2 + OHS w/ pause

-3 muscle snatch from below knee + OHS w/ pause

*Repeat w/ power snatch

*Repeat w/ full snatch (no OHS)

Weightlifting

A: SOTs Press (5 x 3 w/empty bar or up to 30%)

Weightlifting

B: Power Snatch ( 8 x 2 @ 65%)

Weightlifting

C: Overhead Squat (5 x 5 @ 65%)

Core

D: Evil Wheels and Truck Drivers

4 Sets, alternating sets, 3 x 10

a. Evil wheels

b. Truck drivers

author: admin

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