CrossFit South Rockland

Wednesday, January 3, 2018

1/3 Wednesday (Speed/ Pace)

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

Muscle ups

Partner WOD
20 minute tag
3 muscle ups
6 full snatches w/75# m/115#
12 calorie row

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