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