2019

Aug ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: Snatch Warm-up (No Measure)

A. 1 Road Run + 10 Toe Touches

B. Banded Shoulder Opener

C. 10 passthroughs, 10 Wall Squats, 10 Snatch Grip Turnovers, 10 Snatch Grip DL

D. Snatch WU

Weightlifting

B: Snatch (12 min: build to a tough/heavy single)

*FORM Focused

*Be Confident!

Metcon

C: Metcon (No Measure)

EMOM5

12 WB (20/14)

*R 1:00*

EMOM5

15 KBs (53/35)

*R: 1:00*

EMOM5

10/8 R cal

OR

8/6 AB Cal
Scale to work 30 – 40s max

Summer Shred Check Out

Metcon (No Measure)

Max Effort Set of Push Ups

8 – 10 HEAVY KB Shrugs