3/7/18
Angel Oak CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
A. 2:00 Row/Bike
B. Front Rack Mobility, Hamstring Roll Out
C. Clean and Jerk WU
Weightlifting
Clean and Jerk
-Every 2:00 x 3 Sets:
1 Hi-Hang Clean + 1 Hang Clean + 1 Clean
-Every 2:00 x 3 Sets:
1 Hang Clean + 1 Jerk
-Every 2:00 x 3 Sets:
1 Clean and Jerk
*Goal it to continually increase weight each set, ultimately ending with a heavy but perfect CJ
Metcon
Metcon (Time)
For Time:
1K Row/ 2K Bike Buy-In
30 Push Press (95/65)
10 Pull-ups
30 DL
10 Pull-ups
30 Back Squat
10 Pull-ups