CrossFit South Rockland

Friday, February 9, 2018

2/9 Day #26 (Speed/ Pace)



Burgner Warm up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

WOD
16x
30:30
-OHS
-Power snatch
(W/65# m/95#)

*Score is total reps


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