Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
07
09
2019

Sept ’19

By admin 0

Angel Oak CrossFit – Barbell

Warm-up

A: Warm-up (No Measure)

a) 3:00 bike/row

2x (1st w/pvc, 2nd w/empty bar)

3 Snacth DL

3 Snatch high Pulls

3 Muscle Snatch

3 OHS

3 BNPP

3 Snatch Balance

3 HPSn

3 Snatch

Weightlifting

B: Power Snatch (2-2-2-2-2, R: 90s b/t sets)

*Quick Drop and Rest b/t reps

*Build Ea Set

Weightlifting

C: Snatch (2-2-2-2-2, R: 90s b/t sets)

*Quick Drop and Reset b/t reps

*Build Ea Set

Weightlifting

D: Snatch Grip Deadlift (3-3-3-3, (tempo 4141))

*Start at 90+%

*straps allowed

*All sets heavy

Core

E: Metcon (No Measure)

Accumulate

2:00 L-Sit Hold

100 abmat

author: admin

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