Aug ’19
Angel Oak CrossFit – Barbell
Weightlifting
A: SOTs Press (3-3-3-3)
*gently build from a pvc or empty bar
*no more than 35%
Weightlifting
B: Snatch Balance (3-3-3-3)
*R 2:00
*build
*keep them snappy
Weightlifting
C: Snatch (3 reps x 6 sets)
*start at 60%
*build per set
*quick reset bewteen reps
Weightlifting
D: Snatch Grip Deadlift (4,4,4 – tempo 4141)
*R 2 – 3:00
*ALL TOUGH
Core
E: Metcon (No Measure)
Accumulate
3:00 ring plank + 150 abmat