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