April ’21

Angel Oak CrossFit – CrossFit

Warm-up

Snatch Warm-up (No Measure)

A. 3:00 bike/row

B. Banded Shoulder Stretch

C. 2x: 10/10 OH banded shoulder openers + 8 seated wall slides

D. 1x: 10 Snatch Grip DL, 5 Muscle Snatch from Pos 2, 10 OHS, 40s hollow hold

Weightlifting

Snatch (every :90 x 5: 2 – 3 reps)

*squat or power

*Have FUN!

*build as you’d like

Weightlifting

Power Snatch (every :90 x 5: 2 – 3 reps)

Metcon

Metcon (Time)

5 RFT (15 min TC)

15/10 Cal AB

15 PSn (95/65)

10 BF Burpees

Mod:

4 RFT

choose “light” weight, must be lighter than working sets

6 BF burpees

*row cals if no other option