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