Dec ’19
Angel Oak CrossFit – Barbell
Warm-up
AOCF WU 4 (No Measure)
a) 500m row/1500m bike/400m Run
b) 30/20/30
c) 5:00 mobility
Weightlifting
High Hang Clean + Low Hang Clean + Jerk (5 )
HHC = Pos. 1
LHC = just below knees
Split Jerk
*every 2:00 for 10 min
*gently build
*no misses
Weightlifting
Hang Power Snatch + Power Snatch
*10 min to build to a heavy complex
*HPS = above knees
Core
Metcon (No Measure)
Accumulate 50 GHD
OR
125 Abmat