Mar ’20
Angel Oak CrossFit – CrossFit
Warm-up
OH Warm-up (No Measure)
A. TABATA: Plank + PVC Passthroughs
B. Roll Shoulders
C. 2x:75 Jump Rope, 10 press (45/35), 10 RDL, 10 Hollow Rocks
Weightlifting
Metcon (No Measure)
4 Sets:
10-12 SA Standing Arnold Press
R :30
6 Snatch Grip Pendlay Row (21×1)
R 1:90 – 2
Metcon
Metcon (Time)
For Time:
5 BF Burpees
10 Snatch @ 95/65
5 BF Burpees
8 Snatch @ 115/80
5 BF Burpees
6 Snatch @ 135/95
5 BF
4 Snatch @ 155/105
5 BF
2 @ 175/115
Mod:
65/45
75/55
95/80
105/90
115/100
OR
ALL at 95/65 or 75/55
Home Workout Modification
Metcon (No Measure)
Strength:
4 Sets:
10-12 SA Standing Arnold Press
OR
10 – 12 BN Book Bag Press
6 Snatch Grip Pendlay Row (21×1)
w/book bag
Conditioning
5 RFT
5 Line Facing Burpees
10 Book Bag Squat Clean Thrusters
OR
KB/DB Snatch
*use a book bag and broom for snatch grip DL OR hit a set of reverse flys!