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