Dec ’20

Angel Oak CrossFit – Barbell

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30/20*

*pull aparts

c) 5:00 mobility
banded shoulder

banded hamstring

Weightlifting

BNPP + Snatch Balance (3 + 2 x 5)

*small builds

*focus on OH position and speed under

Weightlifting

Muscle Snatch (5, 5, 5, 5)

*from Pos. 2

*focus on positioning from 2 – 1

*good OH lockout

*build

Weightlifting

Snatch Complex (snatch + hang snatch + OHS (1+2+3) x 5 – 6)

*build to a tough complex

Weightlifting

Halting Snatch Grip Deadlift (3, 3, 3, 3, 3)

**pause at take off, pos.2, pos 1, stand

*build, start at 100+% of snatch