Nov ’20
Angel Oak CrossFit – CrossFit
Warm-up
Snatch Warm-up (No Measure)
A. 3:00 bike/row
B. Banded Shoulder Stretch
C. 2X: 10 Snatch Grip DL, 5 Muscle Snatch from Pos 2, 10 OHS, 40s hollow hold
Strength
Metcon (No Measure)
10/10 banded OH shoulder opener
8 wall slides
5 pressing snatch balance
Weightlifting
Snatch (every :75 x 8: 1.1)
build
no misses
Metcon
Metcon (Time)
5 RFT:
10 HPSn (95/65)
10 C2B
Mod:
choose weight
*lighter than weightlifting
pull ups/15 ring rows