October 24 2017

Posted by on Oct 23, 2017 in WOD's | Comments Off

3 Position Snatch 7X1
(Floor, Hang, Power Position) + 1 Jerk
Starting at 60% and working up
Focus on good technique over weight
Then
12 minute AMRAP with a partner
Partner A – Lunge with a KB (53/35) in the front rack position to end of rig.
Leave the KB at the end and sprint back to partner.
Partner B – Sprint to KB and lunge back to partner with it.
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109