Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
05
03
2021

Mar ’21

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Snatch Warm-up (No Measure)

A. 3:00 bike/row

B. Banded Shoulder Stretch

C. 2x: 10/10 OH banded shoulder openers + 8 seated wall slides

D. 1x: 10 Snatch Grip DL, 5 Muscle Snatch from Pos 2, 10 OHS, 40s hollow hold

Strength

Metcon (No Measure)

3 Position Work with Coach

5:00 to build to 60/65%

Weightlifting

Power Snatch (1 every :75 x 5)

*start at 60-65%

*build ea rep

Weightlifting

Snatch (in 10 min build to a heavy single)

Rest 3:00 after above

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP10

10 HPSn (75/55)

10 BF Burpees

Mod:

empty bar
*snatch weight must be lighter than power snatch work above!

author: admin

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