Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
11
09
2019

Sept ’19

By admin 0

Angel Oak CrossFit – Barbell

Warm-up

A: Oly Clean WU (No Measure)

3:00 bike/row

2x w/ barbell:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

5 Push Press

5 FSQ

5 HPC + Push Jerk

5 S Clean + Split Jerk

Weightlifting

B: Power Clean + Push Jerk (2-2-2-2-2)

*Quick Drop and Reset after ea rep

* 90s Rest

*Build ea set

Weightlifting

C: Clean and Jerk (2-2-2-2-2)

*Squat and Split

*Quick Drop and Reset

*build

*Rest 90s

Core

Metcon (No Measure)

EMOM 9:

1st: 30s side plank (R)

2nd: 30s side plank (L)

3rd: 30s walking plank

author: admin

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