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