2018

Thursday 12/27

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Snatch Warm-up (No Measure)

A. 1 Road Run + 10 Toe Touches

B. Banded Shoulder Opener

C. 10 passthroughs, 10 Wall Squats, 10 Snatch Grip Turnovers, 10 Snatch Grip DL

D. Snatch WU

Weightlifting

Metcon (2 Rounds for reps)

Snatch Capactiy:

AMRAP3 x 2, Rest 4 min

MR Hang Squat Snatch (95/65)

Metcon

Metcon (AMRAP – Rounds and Reps)

Sport

AMRAP 12

7 Box Jumps (30/24)

12 KBS (70/53)

Life: 53/35, 24/20

Devel: choose weight, step

ups