Dec ’18

Angel Oak CrossFit – Barbell

Weightlifting

A: SOTs Press (4×4 w/ empty bar, up to 30% of press)

Weightlifting

B: Tall Snatch (4×3 w/ empty bar up to 40% of snatch)

Weightlifting

C: Snatch Complex (High Hang Jump + Shrug into High Hang Power Snatch)

60 – 70% of power snatch

Weightlifting

D: Snatch (5 x 1, 75+% – focus on meeting the bar)

Core

E: Metcon (No Measure)

3 Sets

8 strict T2B/Knee raises

30s R Plank

30s L plank