Dec ’18
Angel Oak CrossFit – Barbell
Weightlifting
A: BNPP + OHS Complex (3+3 x 4 Sets *starting at 50%)
Weightlifting
B: Drop Snatch (5×2, *50+%, SPEED and form focused )
Weightlifting
C: Hang Power Snatch + Power Snatch (2+1 x 4 @65 – 75%; 1+1 x 3, 75, 78, 80%)
Core
D: Metcon (No Measure)
EMOM8
1st: 8 – 12
2nd: 6 – 8 strict ttb