Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
21
03
2021

Mar ’21

By admin 0

Angel Oak CrossFit – Barbell

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30

c) 3:00 mobility
hamstring

FR stretch

Strength

Metcon (No Measure)

Empty Bar Warm Up x 2:

5 RDLs

5 Hang Muscle Clean

5 Front Squat

5 Push Jerks

Strength

Metcon (Weight)

Light Weight WU x 2

*no heavier than 75/55

9 tng power cleans

R 1:00

7 hang squats cleans

Rest 1:00

5 split jerks

Rest 1:00

Accessory

Metcon (No Measure)

Clean and Jerk

position/movement review with Coach

(empty bar)

Weightlifting

Clean Complex (Clean + Hang Clean + FSQ + Split Jerk)

1+2+2+1

build to a heavy

20 min to work

author: admin

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