Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
23
10
2018

Oct ’18

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Clean Warm-up (No Measure)

A. 300m Row/ 0.6k Bike/ 2 Road Runs

B. Hand+Wrist Opener/ FR Stretch

C. 10 FS, 20 Shoulder Taps, 10 Clean High Pulls from Pos 2, 8 Push Press

D. Clean Prep

Weightlifting

A: Hang Power Clean + Power Clean (Every 90s x 8 Sets: 2 HPC + 1 PC )

Metcon

B: Metcon (Time)

Sport

4 RFT

3 – 6 RMU*

9 Thrusters 135/95)

*if you’ve got some RMU, stick

with them and scale back reps

Life: 3 – 6 BMU/ 6 C2B, 115/75

Devel: 6 banded pull, 95/65

author: admin

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