CrossFit South Rockland

Monday, January 16, 2017

Day#8 Week#4 Loading


Monday- 20+
Warm up
A:
5x
Bar on back press force the extension
OHS with a 3 second pause
Drop snatch

Snatch technique
Power snatch
Power snatch + OHS
Drop snatch
Full snatch

B:
2x 5
Barbell complex #2- Snatch grip deadlift/ Hang power snatch/ OHS/ Full snatch

Skill
Full snatch

WOD
5x
Full snatch from below knees + floor

GoFit
Partner Warm up #4
Ping pong the following for 3 rounds:
Suicide
7 OHS with barbell
7 good mornings
7 dips
7 pull ups
7 GHD sit ups


Skill
Movement standards

WOD
5x
1 minute: 30 seconds rest
-DB thrusters
-DB press
-DB squat


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