Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
15
03
2020

Mar ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Snatch Warm-up (No Measure)

A. 3:00 bike/row

B. Banded Shoulder Opener

C. 2X: 5 Muscle Snatch from Pos 2, 10 OHS, 10 Snatch Grip DL, 20s plank

D. Snatch WU

Weightlifting

Snatch (:90 x 6 sets 3 singles (squat) 65%)

*perfect form*

Metcon

Metcon (Time)

*6 Sets MAX*

2:00 min clock until 100 WB

10/6 push ups

10 abmats

WB…

R 1:00

*scale to finish your number!

Mod:

6/4 push ups

80 or 60 total WB
*Pick WB number BEFORE workout

*do not simply go to TC; scale to finish!

Home Workout Modification

Metcon (No Measure)

A. Weightlifting:

w/pvc or broom, swiffer etc

3 Sets:

10 Muscle Snatch

10 tempo OHS (32×1)

B. Metcon

6 RFT

10/6 push ups

10 sit ups

15 jumping air squats

author: admin

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