2020

Feb ’20

By admin 0

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