CrossFit South Rockland

Tuesday, June 6, 2017

Day#44 (Speed/ Go!)


Warm up
Shoulder activation
Band pull apart
Shoulder external rotation
Ring shoulder shrugs
Ring rows

DB complex #2
Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU

Skill
DB snatch

WOD
12x
30:30
-DB snatch w/30 m/50
-Shuttle run

GoFIt
Warm Up
Shoulder activation
Band pull apart
Shoulder external rotation
Ring shoulder shrugs
Ring rows

DB complex #2
Deadlift/ Hang power snatch/ OHS

Skill
DB snatch

WOD
6x
20:40
-DB hang power snatch
-Shuttle run
-DB OHS (R/ even L/ odd)
-Burpees


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