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