Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
09
10
2020

Oct ’20

By admin 0

Angel Oak CrossFit – CrossFit

Metcon

Metcon (No Measure)

Fittest of the Coast Qualifier!

Week 2

Warm-up

Warm-up (No Measure)

2:00 bike/row

Roll shoulder and Lats

Banded Hamstring

2x w/aPVC:

10/10 OH banded openers, 10 passthroughs, 10 GM, 10 OHS, 10 snatch “turn overs”, 10 muscle snatch, 30s FLR

Strength

Metcon (No Measure)

*Perform first round w/coach*

3 Sets: w/PVC or bar

10 beat swings

5 BNPP

5 OHS

5 HPSn

Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

Metcon

Metcon (AMRAP – Reps)

17.3 Modified Version

AMRAP 12

6 C2B/Pull Up/Banded Pull Up

6 Snatch (95/65)
Mod

sub power snatch

choose weight

sub with CJ

Strength

Metcon (No Measure)

*Optional

3 – 4 Sets NFT:

20 Alt Hammer Curls

15 Skull Crushers

10 HEAVY KB Shrugs

20 – 40s Ring Plank

author: admin

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