Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
14
05
2018

Spring 18 Strength Week 4

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Clean Warm-up (No Measure)

A. 300m Row/ 0.6k Bike/ 2 Road Runs

B. Hand+Wrist Opener/ FR Stretch

C. 10 FS, 20 Shoulder Taps, 10 Clean High Pulls from Pos 2, 8 Push Press

D. Clean Prep

Weightlifting

Power Clean + Push Jerk + Split Jerk

EMOM8:

1 Power Clean + 1 Push Jerk + 1 Split Jerk

*Starting @ 60%

*Technique Focus

Metcon

Metcon (No Measure)

Sport:

EMOM 18:

1. 6 Strict Pull-ups

2. :40 Bike/Row

3. 8 Thrusters (115/75)

Life: Pull-ups, 95/65

Devel: RR, 45/35

author: admin

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