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