Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
13
11
2019

Nov ’19

By admin 0

Angel Oak CrossFit – Barbell

Warm-up

A: AOCF WU 4 (No Measure)

a) 500m row/1500m bike/400m Run

b) 30/20/30

c) 5:00 mobility

Weightlifting

B: Clean (5 x 2, w/a pause in Pos. 2)

*pull from the ground

*pause for 2s at Pos 2

*start light and build only if speed and power are maintained

*R: 2:00

Weightlifting

C: Snatch High Pull + Power Snatch + OHS (6×1)

*POWER

*no heavier than 80%

*R: 1 – 1:30

author: admin

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