CrossFit Southpaw – CrossFit
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)
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