Thursday 5.30.19

CrossFit Southpaw – CrossFit

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PRE: Hang Power Snatch (Heavy set of 3 in a 12:00 window)

After warming up, the coach will set a clock for 12:00. Score is top successful set of 3 in that time.

Focus is creating tension and drive from above the knee which is where power should come from in any Olympic style lift – not from pulling the bar off the ground

WOD: Metcon (Time)

With a partner (each person does half of the work – alternating. One person works while the other rests)

4x400m

8x200m

18:00 timecap
Each person does 2 400m intervals and 4 200m sprints. These should be fast and explosive! We can scale with rowing/skiing if need be

Categories: WOD

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