CrossFit South Rockland

Saturday, February 11, 2017

Day#34 Hero Saturday

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

Snatch Warm up
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

Goodman 13
8 minute AMRAP
Ascending Reps 2, 4, 6, 8, 10,....
Power Snatch w/70 m/100
Burpees over Box Jumps w/20 m/24 

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