Spring 18 Strength Cycle Wk 9
Angel Oak CrossFit – CrossFit
Warm-up
A: Shoulder Press Warm-up (No Measure)
A. 200 SUs
B. Shoulder Roll
C. 20 Pass Thrus, 10 Empty Bar Press, 20 Abmat Sit-ups
D. Shoulder Press Prep (See Whiteboard)
Weightlifting
B: Shoulder Press (tempo: 4×2 65 – 70% 32×1)
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP16
1 Road Run
10 push ups
16 DB Box Step Overs (50/35)
(24/20)
Devel: choose weight and
height