Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
09
11
2018

Saturday 11/10

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. Rower Bowling!

B. Shoulder Prep

C. TABATAx2: Beat Swings, HS Hold

D. 3x: 10 Pass Thrus, 10 Scap Pull-ups, 5 Push-ups, 10 Jumping Air Squats

Gymnastics

Warm-up (No Measure)

MU Teaching Progression

Weightlifting

Warm-up (No Measure)

Power Snatch Warm-up

1. PVC

2. Barbell

Then at your own pace…

5 Power Snatch @ 95/65

*Rest 1:00

3 Power Snatch @ 115/80

*Rest 1:00

1 Power Snatch @ 135/95

*Rest 0:15

1 Power Snatch @ 135/95

*Rest 1:30

1 Power Snatch @ 155/105

*Rest 0:20

1 Power Snatch @ 155/105

Metcon

Metcon (Time)

Sport

For Time:

21 Power Snatch (155/105)

15 Deficit HSPUs (6″/4″)

9 Ring MUs

Life: 115/75, HSPUs, Bar MUs or MU variation

Devel: Choose Weight, modified HSPUs, Pull-ups + dips

author: admin

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