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

10 “jerk drops” (BW)

Weightlifting

Clean and Jerk (15 min to find a heavy single)

*can be power or squat

*push or split jerk

Metcon

Metcon (Time)

For Time: *18 min TC*

600m run

40 CJ (95/65)

30 FSQ

20 HSPU

10 MU

Mod:

choose weight

*must be lighter than strength

20 seated DB press

10 RD/banded RD/Mat dips