Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
13
10
2020

Oct ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU (No Measure)

2:00 bike/row

*mobility*

20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks
banded hamstring + FR stretch

Strength

Metcon (No Measure)

3 Sets:

10/10 side plank clam shells

5 Hang Muscle Cleans

5 FSQ

5 tall cleans

Weightlifting

Clean (8 min find a heavy clean for today)

*squat

*at min 10….

Weightlifting

Clean (at min 10 EMOM6: 1 @ 90% of above)

Metcon

Metcon (Weight)

every 3:00 x 6

5 squat clean thrusters (115/75)

10/8 Cal bike
Mod: choose weight

*weight must be lighter than strength work

author: admin

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