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