Saturday 12/22
Angel Oak CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
A. 2:00 Bike/Row/Run
B. Quad Roll/ Front Rack Stretch
C. TABATAx2: Goblet Squat Hold, HS Hold
D. 1x:
10 BB RDLs
15 Hollow Rocks
10/5 Push-ups
10 Jumping Air Squats
10 Clean High-pulls from Pos 2
E. CJ WU
Metcon
Metcon (3 Rounds for time)
Clean and Jerk Speed Ladder
*The goal is to complete the ladder as fast as possible
*You will complete the ladder at least 3 times, resting 3-4mins before your next attempt
*Reps must be performed as a squat clean & jerk (push or split)
Females:
Devel: 45/55/65/75/85
Life: 65/75/85/95/105
Sport: 105/115/125/135/145
Males:
Devel: 65/75/85/95/105
Life: 105/115/125/135/145
Sport: 165/175/185/195/205
Note- the Devel Males weight is equivalent to the Life Females weight, and the Life Males weight is equivalent to the Sport Females weight