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