12/08/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Movie Night at the box? What night would be best?

Strength / Skill

Snatch Review

Snatch Grip Push Press x3

Snatch Grip Push Jerk x3

Overhead Squat x3

Snatch Balance x3

Snatch Grip RDL x3

REST

Snatch Grip RDL into Extension x3

Snatch Grip RDL into High Pull x3

Above Knee Snatch x2

Snatch with Pause at Knee x2

Snatch x2

*Scale to Hang Power Snatch*

7 rds: Snatch (1.5 EMOM: 1 Snatch High Pull + 2 Snatch)

1 Snatch High Pull + 2 Snatch

WOD

Metcon (Time)

42 Double-unders

21 Power Snatch 95#/75#

10 Knee to Elbow

30 Double-unders

15 Power Snatch 95#/75#

10 Knee to Elbow

18 Double-unders

09 Power Snatch 95#/75#

10 Knee to Elbow

Touch & Go

Do Not Drop