2018 Summer Oly Focus Wk 3

Angel Oak CrossFit – CrossFit

Warm-up

Snatch Warm-up (No Measure)

A. 1 Road Run + 10 Toe Touches

B. Banded Shoulder Opener

C. 10 Wall Squats, 10 Snatch Grip Push Press w/ PVC, 10 Jumping Air Squats

D. Snatch WU

Weightlifting

Snatch (Snatch (full) Pos 1: 5×3 at 65% no tng)

Metcon

Metcon (AMRAP – Rounds and Reps)

Sport/Life

15 minutes for quality movment:

4 Alt Turkish Get Ups (53/35)

8 FE Ring Rows

12 V-Ups

16 Jumping Lunges

Devel: Choose weight