Spring 18 Strength Cycle Wk 7

Angel Oak CrossFit – CrossFit

Warm-up

A: Clean Warm-up (No Measure)

A. 300m Row/ 0.6k Bike/ 2 Road Runs

B. Hand+Wrist Opener/ FR Stretch

C. 10 FS, 20 Shoulder Taps, 10 Clean High Pulls from Pos 2, 8 Push Press

D. Clean Prep

Weightlifting

B: Clean (full) + Split Jerk (EMOM8: 1 Clean + 1 Split Jerk @ 65-75% *Technique )

Metcon

C: Metcon (AMRAP – Reps)

AMRAP12

8 KB/DB Goblet Squats (50/35)

6 HSPUs

8 KB/DB Goblet Squats

6 HSPUs (2″ Def)

8 KB/DB Goblet Squats

6 HSPUs (4″ Def)

…

continue climbing the ladder of HSPUs, adding 2″ each time

Life: No Deficit, add 2 reps every time

Devel: Pike HSPUs, add 2 reps every time