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