2019

July ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: Upper Body WU (No Measure)

2x:

50 DUs/ 100 SUs

:20 HS Hold

8/8 SA DB Push Press

6 KB DL

8 Russian KBS

6 Goblet Squats

Strength

B: Metcon (Weight)

4 Sets for Quality

10 DB Bench Press (2121)

*R 1:00

10 Evil Wheels

*R 1:00

10 tempo Goblet Squats (31×1)

*R :90
Looking for quality movement here; choose weights that are obtainable for all movements with control and tempo

Metcon

C: Metcon (Time)

For Time:

800m run

20 DB Snatch (50/35)

40 WB (20/14)

20 DB Snatch

800m run

Devel: 2 RFT:

400m run, 10 DB Snatch, 15

WB
*Compare to 4/26/19*