Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
17
12
2020

Dec ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Snatch Warm-up (No Measure)

A. 3:00 bike/row

B. Banded Shoulder Stretch

C. 2X: 10 Snatch Grip DL, 5 Muscle Snatch from Pos 2, 10 OHS, 40s hollow hold
*use a pvc or empty bar

Strength

Metcon (No Measure)

2 Sets:

10/10 OH banded shoulder openers

10 seated wall slides

D+B Dbl OH Carry

Weightlifting

Power Snatch (every :75 x 8: 3 – 4 power snatch )

*small builds

*no misses

*PRACTICE made reps

Metcon

Metcon (Time)

4 RFT (TC: 14)

15 t2b

10 squat snatch (95/65)

Mod:

HKR/abmats

Choose weight/Power Sn.
RFT is NOT an AMRAP! Scale to finish all the work vs working for 14 min

REMEMBER: scaling is appropriate for everyone at various times! Get comfortable with scaling and performing workouts to completion!

author: admin

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