Aug. ’19

Angel Oak CrossFit – Barbell

Warm-up

A: Warm-up (No Measure)

a) 3:00 bike/row

2x (1st w/pvc, 2nd w/empty bar)

3 Snacth DL

3 Snatch high Pulls

3 Muscle Snatch

3 OHS

3 BNPP

3 Snatch Balance

3 HPSn

3 Snatch

Weightlifting

B: Power Snatch + Hang Power Snatch (*build to 85% of PSn in 10 min)

Weightlifting

C: Snatch (1-1-1-1-1-1)

Rest :75

Weightlifting

D: Overhead Squat (3-3-2-2-1-1)

build to today’s tough single