CrossFit South Rockland

Monday, March 6, 2017

Monday 3/6


Snatch Warm up
5x
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

Skill
Strict muscle ups

WOD
20 minute AMRAP
3 STRICT muscle ups
7 STRICT HSPU
3 power snatch w/95 m/135
5 OHS w/95 m/135


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