2018 Summer Oly Focus Wk1
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 (5×5 @ 60% *no tng)
Metcon
Metcon (AMRAP – Rounds and Reps)
Sport/Life
AMRAP12:
1 Wall Ball Road Run
6 KB Snatch into Reverse Lunge-R (53/35)
6 KB Snatch into Reverse Lunge-L
Devel: choose weight