Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
11
05
2018

Spring 18 Strength Week 3

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

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)

Strength

Deadlift (5×3 @ 50%)

Metcon

Metcon (4 Rounds for reps)

Sport:

4 Rounds:

12/9 Cal Bike or 15/12 Cal Row

5 Burpees

3 CJ (205/145)

*R2:00 b/w Rds

Life: 155/105

Devel: 9/6 Bike Cals, 10/8 Row Cals, choose weight

Metcon

Metcon (2 Rounds for reps)

2nd Saturday Workout!

AMRAP6:

5 Burpees

10 KBS

15 Air Squats

*Rest 3:00

Repeat

author: admin

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