June ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike/row

banded shoulder stretch

2x: 10 passthroughs, 10 GM, 10 wall squats, 20s hollow hold

Strength

Metcon (No Measure)

2 Sets:

10/10 OH Banded Shoulder Activation

5 BNPP

5 Snatch Balance
*empty bar

Weightlifting

Snatch (start at 65%, EMOM add 5# until failure)

Metcon

Metcon (Time)

For Time:

30 power snatch (75/55)

15 bMU

20 power snatch

10 bMU

10 power snatch

5 bMU

Mod:

C2B + HR push ups

pull ups + HR push ups

banded + HR push ups

*empty bar