Dec ’20

Angel Oak CrossFit – Barbell

Warm-up

AOCF WU (No Measure)

2:00 bike.row

*mobility*

20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks
banded hamstring

banded shoulder

Weightlifting

Hang Muscle Clean + Tall Clean (3, 3, 3, 3)

LIGHT builds

*Focus on transition from 2 – 1 and Speed under!

Weightlifting

Power Clean + Press (2 + 3 x 4)

LIGHT builds

Weightlifting

Clean and Jerk Complex (1+1+2+2 x 5 – 6)

Clean (squat) + FSQ + Hang (squat) Clean (Pos. 2) + Split Jerk
*build to a heavy complex

*start no lighter than 65% of your CJ max