Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
13
03
2018

Wed 3/14/18

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A. : Warm-up (No Measure)

a. Row/Bike/Jump Rope

b. banded shoulder stretch + lat smash

c. w/pvc: 10 passthroughs, 20 OHS, 10 thrusters

d. Snatch WU

Weightlifting

B: Snatch Complex

-Every :90 x 3 Sets:

2 Hi-Hang Snatch @ 55-60%

-Every :90 x 3 Sets:

1 Hang Snatch @ 70-80%

-Every :90 x 3 Sets:

1 Snatch @ 85+%

*Goal it to continually increase weight each set, ultimately ending with a heavy but perfect snatch

Metcon

C: Metcon (Time)

4 Rounds For Time:

8 Thrusters (115/75)

12 Pull-ups

15 Cal Bike/ 18 Cal Row

author: admin

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