Thursday 6PM Oly Class

Posted by on Aug 14, 2013 in WOD's | Comments Off

Snatch Related – 15 Minutes
6(Hi Hang Power Snatch+Hang Power Snatch above knee+3 Snatch Grip Push Press)
 
Clean Related – 15 Minutes
6(Hi Hang Power Clean+Hang Power Clean above knee+3 Push Press)
 
A) 4X16 KB alternating KB snatch (8 each side)
B) 4X10 Supine ring rows (elevate feet it necessary)
 
Work as alternating sets.  ie KB Snatches then ring rows.  If you lose body position on either movement stop and reclaim it.
 
 
 
 
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109