Nov ’20
Angel Oak CrossFit – CrossFit
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 RDL, 30s hollow hold
Strength
Metcon (No Measure)
2 Sets
5 Tall Cleans
5 jerk drops
5 CJ
Weightlifting
Clean and Jerk (every :75 x 8)
*build
*no misses
Metcon
Metcon (Time)
5 RFT *17 min TC*
20 HPC (95/65)
20 T2B
60 Dus
Mod:
Cut to 4 RFT
Choose weight
HKR/abmats
1:00 DU practice/100 SU