Tuesday 17FEB15
February 16, 2015WOD
CrossFit East River – WOD
Warm-up
Outlaw Progression Snatch (No Measure)
1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Snatch
Overhead Squat
Snatch Balance
Sotts Press
Duck Walk
Hang Snatch (squat)
Weightlifting
Hang Snatch (2×1@75%, 1@80%, 4×1 @ 85%, 2×1 @ 75% (1RM Snatch))
Metcon
Metcon (Time)
3 Rounds
30 KB Snatches
15 T2B
Rest Exactly 2 minutes
Then:
Row 1K