Spring 18 Strength Cycle Wk 9

Angel Oak CrossFit – CrossFit

Warm-up

A: Deadlift Warm-up (No Measure)

A. TABATAx2: KB RDL, R Side Plank, Light Russian Swing, L Side Plank

B. Hammy Stretch

C. 1 Road Run, 12 GMs, 6 Yoga Push-ups

D. Deadlift Prep (See Whiteboard)

Weightlifting

B: Deadlift ( speed DL: 5×2 65 – 70%)

Metcon

C: Regional-ish ’18 (Time)

Sport:

2 Sets

10 Power Snatch (135/95)

12 bar facing burpees

2 Sets

10 Power Snatch (95/65)

12 bar facing burpees

Life: 95/65, 45/35

Devel: 45/35 (all reps), step

over