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