Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
27
01
2019

Monday 1/28

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

2019 Open Prep- Upper Body WU (No Measure)

A. TABATAx2: Front Plank, Hollow Hold

B. 2x:

50 DUs/ 100 SUs

:20 HS Hold

8/8 SA DB Push Press

6 KB DL

8 Russian KBS

6 Goblet Squats

Warm-up (No Measure)

Clean Warm-up

5 Hang Cleans @ Empty Bar

5 @ 35-40%

3 @ 50%

3 @ 55-60%

2 @ 65%

*2 @ 70%

Metcon

Metcon (Weight)

Sport

EMOM24:

1. 2 Hang Squat Cleans @ 70% 1RM Clean

2. 12 WBs (30/20)

3. 12/10 Ring Push-ups

4. 40 DUs

Life: 20 DUs

Devel: 12/10 Push-ups, 50 SUs

Cool Down

Metcon (No Measure)

5-10min Flush on Bike or Rower

author: admin

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