May ’19

Angel Oak CrossFit – Barbell

Weightlifting

A: Tall Clean (3×3 w/empty bar up to 30%)

Weightlifting

B: Clean + Hang Clean (6×2, add weight every 2 sets)

Hang From Pos. 2

Weightlifting

C: Front Squat (4×4, building to a heavy set of 4)

Weightlifting

D: Push Jerk + Split Jerk (5×2, all at 65 – 75% of split jerk)

Core

E: Metcon (No Measure)

Accumulate 3:00 of Ring Plank