Oct ’20

Angel Oak CrossFit – Barbell

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30

c) 3:00 mobility
roll shoulders

Weightlifting

BNPP + OHS Complex (5 + 3 x 4)

*small builds

*extended WU/prep

Weightlifting

Drop Snatch (5 x 3)

*speed and confident OH lockout!

*build

Weightlifting

Snatch Complex (1.1 x 5)

Power snatch + HPS + Hang Snatch + OHS