Feb ’20

Angel Oak CrossFit – Barbell

Warm-up

Clean Warm-up (No Measure)

A. 500m row/1.2k bike

B. FR Stretch + Hamstrings

C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks

D. Clean Warm Up

Weightlifting

Tall Clean (3,3,3,3)

*light build

Weightlifting

Behind The Neck Jerk (3, 3, 3, 3)

*split jerk

*light building

Weightlifting

Clean and Jerk (1, 1, 1, 1, 1, 1, 1, 1, 1, 1)

*build to a heavy

*no misses

R :90 – 2