Spring 18 Strength Week 4

Angel Oak CrossFit – CrossFit

Warm-up

Snatch Warm-up (No Measure)

A. 1 Road Run + 10 Toe Touches

B. Banded Shoulder Opener

C. 10 Wall Squats, 10 Snatch Grip Push Press w/ PVC, 10 Jumping Air Squats

D. Snatch WU

Weightlifting

Metcon (Weight)

A) Every :90 x 4 Sets:

3 Tall Snatch @ 40% 1RM Snatch

B) Every 2:00 x 4 Sets:

2 Sn Grip Push Press + 2 OHS

*Starting @ 50%

Metcon

Metcon (Time)

Sport:

21-15-9:

Abmat Sit-ups

KBS (55/35)

Jumping Lunges

Life/Devel: 35/26