2018

3/7/18

By admin 0

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