Feb ’20
Angel Oak CrossFit – CrossFit
Warm-up
Snatch Warm-up (No Measure)
A. 3:00 bike/row
B. Banded Shoulder Opener
C. 2X w/pvc: 10 passthroughs, 10 OHS, 10 Snatch Grip Turnovers, 10 Muscle Snatch
D. 2X w/bar: 5 BNPP, 5 OHS, 5 Snatch Grip DL
Weightlifting
Power Snatch + Hang Power Snatch (1 + 2, build to a heavy complex)
*15 min to work
Metcon
Metcon (AMRAP – Rounds and Reps)
Fittest of the Coast Workout 1
AMRAP9
40 WB (20/14)
20 C2B
10 BJO (30/24)
5 Power Snatch (165/105)
Mods:
*Teen:
14/10# WB, pull ups, 24/20, 95/65
*35-44 Age Division
24/20; 135/95
*45 – 54 Age Division/Open Division
pull ups, 24/20, 115/7