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