Oct ’19

Angel Oak CrossFit – Barbell

Warm-up

A: Warm-up (No Measure)

2 – 3 min bike/row

hip opener + FR

2x: 5 HPC, 5 tempo FSQ, 5 PP, 5 PJ, 5 SJ

Weightlifting

B: Hang Power Clean (EMOM 8 x 1)

extended WU/Clean Complex Prep

Weightlifting

C: Low Hang Clean + Clean + Split Jerk

3 every :90 x 3 sets (50-60%)

2 every :90 x 3 (60 – 70%)

1 every :90 x 5 (70+%) Build