Oct ’19
Angel Oak CrossFit – Barbell
Warm-up
AOCF WU 4 (No Measure)
a) 500m row/1500m bike/400m Run
b) 30/20/30
c) 5:00 mobility
Weightlifting
A: Snatch Balance (6 x 2)
*speed and stability focused
*gently build
Weightlifting
B: Snatch Lift-Off + Snatch (6 x 1)
Every 2:00 x 4 Sets:
1 Snatch Lift-Off + 1 Snatch
*start at 65%
*build per set
*R: :90
Weightlifting
C: Clean (5 x 2, w/a pause in Pos. 2)
*pull from the ground
*pause for 2s at Pos 2
*start light and build only if speed and power are maintained
*R: 2:00