CrossFit South Rockland

Friday, October 23, 2015

Friday Week#9 Speed



Snatch Warm up
5x
Bar on back press force the extension
OHS with a 3 second pause
Drop snatch

Snatch technique

Skill
Movement standards

WOD
Tabata the following (w/45 m/75)
-Hang power snatch 
-Shoulder to OH
-SDHP

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