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Coach Stacey on the Ropes at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


4 x 250m row sprint @ Sub 500M PR Pace
*3 minutes Rest: Work on Mobility


Snatch Technique: Getting Comfortable in the Receiving Position
3 Sets EMOM: 3 x Sots Press, Behind the Neck Snatch Position. Build Each Set.
3 Sets EMOM: 3 x Snatch Balance. Build Each Set.
3 Sets EMOM: High-Hang Snatch + 5 Sec. Pause in Bottom Position. Improve your position! Build Each Set.

Workout of the day for Tuesday, July 19th, 2016:
3 Rounds:
400M Run
10 Hang Squat Snatch @ 70% 1RM