Jan ’19

Angel Oak CrossFit – Barbell

Weightlifting

A: SOTs Press (4 x 3, empty bar up to 30% of press )

Weightlifting

B: Snatch Balance (5 x 3, building; 6 Pendlay Reps after ea set)

Weightlifting

C: Low Hang Snatch (3, 3, 2, 2, 1, 1 *start b/t 65 – 70%)

Core

D: Metcon (No Measure)

3 Sets NFT:

10 Hip Extensions

30s Flutter Kick

10 Hammer Curls