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CrossFit Sweat Angel – Online Program (No Gym Access)

Snatch

Every 90 seconds for 15 minutes (10 rds) complete:

1 Snatch + 1 Hang Snatch + OHS

(“Squat” Snatch is preferred)

**Scaled: Sub Clean and FS for Snatch variants.

Then…

WOD: “Lionheart” (Time)

T2B

20-16-12

Snatch

5-4-3 165/110 Rx+ 190/130 (Sub: Cleans)

9 minute CAP

*Go as heavy as you safely and technically can and use tough T2B scaling. T2B should be relatively quick and Snatches should feel heavy but manageable at steady pace.

CASHOUT

(A) Strict Pull Up Accumulate 30 reps wtd if needed

(B) LAX ball T-spine between shoulder blades