Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
12
01
2020

Jan ’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 (Find a Heavy Single in 15 min)

Weightlifting

Metcon (Weight)

EMOM 8

2 Power Snatch @ 85% of above

Metcon

Metcon (Time)

*10 min Time Cap*

2-4-6-8-6-4-2

Devil’s Press (50/35)

sPull Ups

Mod:

*choose weight

*kipping pull ups

*banded pull ups

author: admin

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