CrossFit South Rockland

Thursday, December 20, 2018

12/20 Thursday



Warm up & Skill
10x tabata 
Jump rope

Snatch warm up
Banded over head shoulder circles + external rotation
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

TEST
CrossFit Open 11.1
10 minute AMRAP 
30 double unders
15 power snatches w/55# m/75#

GoFit
MB Warm up #3
3x 10 reps
MB shuttle 40m
MB rotations
MB shuttle 40m
MB sit ups
MB shuttle 40m
Partner wall ball shots

Skill
Movement standards

WOD
5x
30:30
-V ups
-Box jumps w/20” m/24”
-Wall ball shots
-KBS w/35# m/53#

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