2018

Saturday 12/22

By admin 0

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