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