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