WOD

Wednesday 10th December 2014

Main – CrossFit

SKILL

Spend 15 minutes breaking down the snatch working on some specific drills to help with the efficiency of the movement.

Burgener warm-up

-Down and up

-Elbows high and outside

-Muscle clean

-2-4-6 inch drops

Snatch balance without the dip. The focus here is on speed under the bar so keep the weight light

WOD

WOD

“Isabel”

For time:

-30 Snatch (40kg/60kg)

Metcon (Time)