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