CrossFit South Rockland

Monday, February 27, 2017

Monday 2/27


Clean Warm up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)
Hit each drill for 5 reps without taking a break:
Tall Clean High-Pull
Muscle Clean
Front Squat
Tall Clean
Press in Clean (Front rack Sots press)

Skill
Barbell complex

WOD
Heavy barbell complex (doubles)
20 minute AMRAP
2 deadlift
2 full clean
2 front squat
2 jerk
(W/115 m/185)

*Complex must be done unbroken


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