Mar ’20
Angel Oak CrossFit – CrossFit
Warm-up
Snatch Warm-up (No Measure)
A. 3:00 bike/row
B. Banded Shoulder Opener
C. 2X w/pvc: 10 passthroughs, 10 OHS, 10 Snatch Grip Turnovers, 10 Muscle Snatch
D. 2X w/bar: 5 BNPP, 5 OHS, 5 Snatch Grip DL
Weightlifting
Snatch (every :90 x 6 sets 3 singles (squat) 65%)
*perfect form*
Metcon
Metcon (Weight)
EMOM10
5 OHS +3 burpees
+ 5 t2b
*95/65
Mod:
drop to 3 reps
75/55 or empty bar/pvc
sub FSQ
HKR/abmat
