2019

Thursday 1/31

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

Snatch

*Every :90 x 8 Sets: 1 Rep of Angel Oak Snatch Complex (Snatch + Low Hang Snatch + OHS) @ 80%

Metcon

Metcon (No Measure)

Gymnastics EMOM

EMOM12:

1st: 5 sHSPU OR 10 HSPU

2nd: 4 BBJO

*must do SAME HSPU style all rnds

Devel: 1 Wall Walk + 10s hold

step over