CrossFit South Rockland

Thursday, December 19, 2019

12/19 Thursday



Warm Up 
A- Mash- T-spine & ITB
Activate- see below

B- 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

Skill
Muscle ups

WOD
A: 5x 2 snatch balance

B: 15 minute AMRAP
3 muscle ups
Snatch complex AHAP
(power snatch/ snatch balance/ OHS/ hang full snatch)

GoFit
Warm Up 
A- Mash- T-spine & ITB
Activate- see below

B- Single arm DB Warm Up #1
10 DB deadlifts (5 right/ 5 left)
Walking lunge complex 10m
10 DB row (5 right/ 5 left)
Inchworm 10m
10 DB cleans (5 right/ 5 left)
Toy soldiers 10m
10 DB thrusters (5 right/ 5 left)
Walking pigeon 10m
10 DB OHS (5 right/ 5 left)

Skill
DN snatches

WOD
5x
30:30
-Pull ups
-DB snatch (L)
-Dips
-DB snatch (R)



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