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