140410 ~ Some Snatch Work and a Burner!
1) 10 min to complete:
7X1 Hang Snatch – work to a max for the day
2) Every 90s x 3 min (3 sets)
3 x Three Stop Snatch Pull (2s pause at each stop) - Heaviest Possible with perfect positions.
(Stops: 2" of floor, bottom of knee, hip)
20 min AMRAP
20 KBS (50/35#)
3 MU's (or 10 Ring Rows)
10 Hollow Rocks + 10s Hollow Rock Hold
Posted on Wed, April 9, 2014
by CrossFit Canuck