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