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