June ’19
Angel Oak CrossFit – Barbell
Weightlifting
A: SOTs Press (4×3 PVC/empty bar up to 35%)
Weightlifting
B: Snatch Balance (5 x 2, up to 65%)
*extended Complex Prep
*speed and form focused
Weightlifting
C: Snatch Complex 4 (8 x 1: 2@55%, 2 @65%, 2@70-75%, 2@75+%)
Snatch + 2 Hang Snatch + OHS
Core
Metcon (No Measure)
Accumulate:
100 abmats
3:00 ring plank