2018 Summer Oly Focus Wk 3

Angel Oak CrossFit – CrossFit

Warm-up

Front Squat Warm-up (No Measure)

A. 2:00 Bike/Row

B. Squat Opener/ Front Rack Opener

C. 3x: 5 Tempo Goblet Squats, 6/6 SL RDL, 8 Glute Bridges

Strength

Front Squat (5×5 at 60%)

Metcon

Metcon (Time)

Sport

2 Rounds for Time:

5 BMUs

10 Def HSPUs (2″)

15 Burpees

20 Sit-ups

5 Power Snatch (135/95)

10 Front Squats

15 Power Cleans

20 DL

Life: C2B Pull-ups, HSPUs

Devel: Ring Rows, Pike PU, choose weight