Nov ’20
Angel Oak CrossFit – Barbell
Warm-up
Warm-up (No Measure)
3:00 bike/row
banded hamstring/shoulders
2x: 10/10 banded OH shoulder opener, 10 passthroughs, 10 GM, 10 OHS, 10 pull aparts, 10 hollow rocks
Weightlifting
SOTs Press (3, 3, 3)
empty bar (extended WU)
Weightlifting
Tall Snatch (5, 5, 5, 5)
*R 1:00
*light build only
*SPEED!!
Weightlifting
Snatch (1, 1, 1, 1, 1, 1)
*@ 80+%
*build if and as you’d like
*RAN b/t reps
