CrossFit South Rockland

Friday, December 8, 2017

Day#33 (Volume/ Pace)



Split snatch Warm Up
5x
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

Skill
SDHP

WOD
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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