Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
31
03
2020

Mar ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Deadlift Warm-up (No Measure)

A. TABATA: KB RDL, R Side Plank, Light Russian Swing, L Side Plank (2x through)

B. Hammy Stretch

C. 2 Rnds: 200m row, 12 GMs, 12 abmats, 6 Push-ups

Weightlifting

Deadlift Clusters (4 sets; 1.1.1)

*10s Rest b/w reps – the “.” = 10s rest

*1:30 – 2 min Rest b/w Sets
*@70%

Metcon

Metcon (Time)

For Time:

21-15-9

BF Burpees

9-15-21

DL (225/155)

Mod: weight needs to be

LIGHTER than Cluster weight

Home Workout Modification

Metcon (No Measure)

Strength:

4 x 10 tempo DB/KB RDLs

(30×1)

*or empty – light barbell

Conditioning

21-15-9

object facing burpees

9-15-21

DB/KB DL

author: admin

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