CrossFit South Rockland

Thursday, July 28, 2016

Thursday 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
Bar muscle ups

WOD
12x
30:30
-Bar muscle ups
-Power snatches w/45 m/75


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