Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
07
02
2021

Feb ’21

By admin 0

Angel Oak CrossFit – Barbell

Warm-up

Clean Warm-up (No Measure)

A. 2:00 bike/row

B. Hamstring and FR stretch

C. 2x:10 banded pull aparts, 5 Hang Muscle Clean, 5 FSQ, 5, Push Jerks, 5 RDL, 30s hollow hold

Weightlifting

Behind The Neck Jerk (2, 2, 2, 2)

*split jerk

*start with pvc/empty bar and then small builds

Weightlifting

Split Jerk (3, 3, 3)

*small builds

*snappy reps

Weightlifting

Clean and Jerk (1 + 2 x 6 sets)

*build to a heavy of the complex

Weightlifting

Rack Pulls (5, 4, 3, 2)

Set up bar at knees
*build HEAVY

author: admin

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