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