Monday 7-27-15 WOD

#BEASTMODE

Monday 7-27-15 WOD

CrossFit:
A.
15 Min Skill Build

H.H. Muscle Snatch
Launch Muscle Snatch
Muscle Snatch from the Ground

The goal with this work is to work on your quick turnover and lockout with your arms and not re-bending the knees and turning this into a power snatch. Once you've reached your limit in the High Hang pull from the launch position then the ground. Build weight appropriately but skill is worth more than mass.

B.
8 Min AMRAP
15 BB Dedlift 115/155#
10 T2B
5 Front Squat 115/155#  

Fitness:
A.
5 Rounds
6 Double Bell Clean & Strict Press
8 Chin Ups @ 31x1
10 KBS (heavy)
60 Sec. Hollow Hold

B.
4 RFT
Row 15 Kcal
15 Wall Balls