CrossFit South Rockland

Thursday, October 15, 2015

Thursday Week#8 Volume

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

Snatch technique

Partner WOD
23 minute ping pong
(w/95 m/135 for snatch weight)
3 snatches from high hang (each)
6 burpees over monorail (each)
3 snatches from knees
30 double unders (each)
3 full snatches from floor (each)
12 calorie row (each)

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