Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
14
09
2018

Fall ’18 Oly Cycle

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: Back Squat Warm-up (No Measure)

A. 2:00 Bike/Row/Run

B. Hip Opener/ Calf Rolling

C. 20 Air Squats, 15 Hollow Rocks, 10 Bent Over Rows

D. Back Squat Prep (See Whiteboard)

Weightlifting

B: 1 Minute Squat Capacity Test (AMRAP – Reps)

*Success Story Participants

1 minute MR squats with bodyweight, KB/ DB, or barbell

*Current Members

1 minute MR Back Squats @ 65% 1RM

Metcon

C: Metcon (Time)

For Time:

100 DU/Jump Rope

10 Burpees

20 DB Snatch

30 Box Jumps/ Step-ups

20 DB Snatch

10 Burpees

100 DU/Jump Rope

author: admin

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