Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
18
04
2021

April ’21

By admin 0

Angel Oak CrossFit – Barbell

Warm-up

Snatch Warm-up (No Measure)

A. 3:00 bike/row

B. Banded Shoulder Stretch

C. 2x: 10/10 OH banded shoulder openers + 8 seated wall slides

D. 1x: 10 Snatch Grip DL, 5 Muscle Snatch from Pos 2, 10 OHS, 40s hollow hold

Weightlifting

Drop Snatch (3 reps x 5 )

*2 – 3 sets empty bar

*2 – 3 sets up to 30ish%

*R 1:00

*speedy!!

Weightlifting

Muscle Snatch (5 reps x 3 sets)

*empty bar -> light builds only

*R 1:00

*close bar path

*punch the sky

Weightlifting

Power Snatch (2 reps x 6 sets)

*SPEED and POWER

*Pull under to a quarter squat

*drop and reset

*build mod heavy

*rest 2:00

Weightlifting

Snatch (2 reps x 6 sets)

*SPEED under

*Confidence in the bottom

*R 2:00

*buil mod heavy

*drop and reset

author: admin

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