Spring 18 Strength Wk 2
Angel Oak CrossFit – CrossFit
Warm-up
A: 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
B1: SOTs Press (4×3 pvc, empty bar)
Weightlifting
B2: Snatch Balance (5×3 (50 – 55%))
Metcon
C: Metcon (No Measure)
Sport
EMOM16
1st: 30s AB/Row
2nd: 12 T2B
3rd: 30s AB/Row
4th: 6 BMU
Life: ring dips, K2E
Devel: dragon fly, banded pu