Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
29
03
2020

Mar ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

OH Warm-up (No Measure)

A. TABATA: Plank + PVC Passthroughs

B. Roll Shoulders

C. 2x:75 Jump Rope, 10 press (45/35), 10 RDL, 10 Hollow Rocks

Weightlifting

Split Jerk (every :90 x 8 1 @ 80%)

*seek perfection!

Metcon

Metcon (AMRAP – Rounds and Reps)

Grinder 15

5 sHSPU

7 Power Clean (185/125)

9 Box Jump (30/24)

12 GHD/20 abmats

Mod:

155/105; 135/95; choose weight

24/20

kHSPU/seated DB Press

Home Workout Modification

Metcon (AMRAP – Rounds and Reps)

Home Version:

Strength:

SJ Practice w/empty bar or pvc!

*if no pvc, accumulate 20 Jerk Drops

Conditioning:

Grinder in 15:

5 sHSPU/30s hold

7 PC/DB PC; 7/7 SA KB or DB PC

9 broad Jumps

20 sit ups

author: admin

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