July ’20
Angel Oak CrossFit – Barbell
Warm-up
Warm-up (No Measure)
3:00 bike/row
hamstring/FR stretch
2X: 10 pull aparts, 10 RDLs, 10 muscle cleans, 10 fsq
Weightlifting
Tall Clean (3, 3, 3, 3)
*small builds
*focus on SPEED!
Weightlifting
Muscle Clean (5, 5, 5, 5)
*small builds
*big shrug and SPEED under the bar
Weightlifting
Halting Clean (2, 2, 2, 2, 1, 1, 1, 1)
2s pause at pos. 2
