CrossFit South Rockland

Friday, December 8, 2017

Day#33 (Volume/ Pace)

Split snatch Warm Up
Bar on back press force the extension
Stationary OHL/ front rack lunge alternating with a 3 second pause

Split snatch/ clean technique
Jump and shrug
*Scare crow (snatch only)
Muscle snatch/ clean
Drop snatch/ clean in split position alternating legs
Split snatch/ clean


5 rounds of:
10 split snatches w/65# m/95#
15 SDHP w/65# m/95#
20 wall ball shots w/14# m/20#

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