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