Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
13
12
2018

Friday 12/14

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Snatch Warm-up (No Measure)

A. 1 Road Run + 10 Toe Touches

B. Banded Shoulder Opener

C. 10 passthroughs, 10 Wall Squats, 10 Snatch Grip Turnovers, 10 Snatch Grip DL

D. Snatch WU

Warm-up (No Measure)

*Programmed snatch WU

3 Pos w/ empty bar

3 @ 60%

3 @ 70%

2 @ 80%

1 @ 90% or working weight

Metcon

Metcon (No Measure)

EMOM20:

1st: 1 Snatch @ 90%

2nd min: 20s L Hold

3rd min: 8 KBS (70/53)

4th min: 30 DUs

5th min: REST

Snatch (1 @ 90%)

Cool Down

Metcon (No Measure)

Cash Out: 5 min

shoulder mobility

author: admin

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