Mar ’19

Angel Oak CrossFit – Barbell

Weightlifting

A: BNPP + Snatch Balance (3 + 2, 5 sets building to 50-60% of snatch)

Weightlifting

B: Snatch from Plates (5×2 @ 78%, all same weight)

*Just below the knee

Weightlifting

C: Snatch Pull (4 x 3: 90%, 100, 105, 110% of snatch)

Core

D: Metcon (No Measure)

4 Sets:

D+B Offset OH KB Carry (R)

D+B Offset OH KB Carry (R)

12 GHD

20 – 40s HS hold