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!