CrossFit South Rockland

Monday, October 16, 2017

TEST WEEK Monday (Volume/ Skill)


Warm up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Skill
Wall ball shots

WOD
Karabel
10 rounds for time:
3 power snatches w/95 m/135
15 wallball shots w/14 m/20


No comments:

Post a Comment