Feb ’21
Angel Oak CrossFit – Barbell
Warm-up
Snatch Warm-up (No Measure)
A. 3:00 bike/row
B. Banded Shoulder Stretch
C. 2x: 10/10 OH banded shoulder openers + 8 seated wall slides
D. 1x: 10 Snatch Grip DL, 5 Muscle Snatch from Pos 2, 10 OHS, 40s hollow hold
Weightlifting
Muscle Snatch (5 reps x 3 sets)
Rest 1 – 2
Weightlifting
Tall Snatch (3 reps x 4 sets)
Rest 1 – 2
Weightlifting
Snatch Complex (Low Hang Snatch + Snatch (2 + 1))
15 min to work to a heavy complex
RAN