Jan ’20
Angel Oak CrossFit – Barbell
Warm-up
AOCF WU 4 (No Measure)
a) 500m row/1500m bike/400m Run
b) 30/20/30
c) 5:00 mobility
Weightlifting
SOTs Press (5 x 3 )
*R: 1:00
*LIGHT
Weightlifting
Drop Snatch (5 x 3)
*SPEED
*gently build
*treat as prep work
R 1:00
Weightlifting
Snatch Complex (6 – 8 reps)
Snatch + Hang Snatch + Power Snatch
*start at 60%
Weightlifting
Overhead Squat (5 x 5)
*32×1
*build ea set
*no misses