2018 Summer Oly Focus Wk 1

Angel Oak CrossFit – CrossFit

Warm-up

Bench Press Warm-up (No Measure)

A. 2:00 Aerobic Warm-up

B. Pec Roll/ Banded Shoulder Stretch

C. 2x: 20 Push-up Shoulder Taps, 10 Pass Thrus, 10 GMs, 5 Push-ups

Strength

Bench Press (5×5 at 60%)

Metcon

Metcon (Time)

Sport

3 Rounds for Time:

4 MUs

8 DB Hang Power Clean and Jerk (50/35)

16 Sit-ups

Life: 4 Pull-ups + 4 Push-ups

Devel: 8 RR + 4 Push-ups