Strength 18 Wk 2
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
B1: Bottoms Up FSQ (Every 2:00 x 5: 3 bottom up FSQ)
Set up bar just below par.
Weightlifting
B2: Jerk Balance (4×3 @ 40 – 45%)
Metcon
C: Metcon (AMRAP – Rounds and Reps)
Sport
AMRAP9
6 OHS (135/95)
9 WB
12/9 AB Cal; 15/12 Row Cal
Life: 115/75
Devel: 75/55