Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
18
09
2020

Sept ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike/row

banded hamstring/FR stretch

20 banded pull aparts, 20 passthroughs, 20 GM, 20 air squats, 45s hollow hold

Strength

Metcon (No Measure)

3 Sets:

10/10 banded clam shells

5 muscle cleans

5 front squats

5 tall cleans

Weightlifting

Clean (every :75 x 8 – 1 – 2 reps @ 75%)

*Form Focused

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Mod: 95/65, chooswe weight

abmats

author: admin

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