CrossFit South Rockland

Wednesday, December 5, 2018

12/5 Day#31

Snatch Warm up 
Banded over head shoulder circles + external rotation
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

Weighted dips

A- 5x 1
Weighted dips

B- For time:
12 Power snatches 
50m plate shuttle
10 Power snatches
50m plate shuttle
8 Power snatches
50m plate shuttle
(W/105# & 25# plate M/155# & 45# plate)

*7 minute time cap*

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