CrossFit South Rockland

Wednesday, June 7, 2017

Day#45 (Speed/ Go!)


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

Clean technique
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
Squat clean thruster

Partner WOD
17 minute Tag
2 rope climbs
4 squat clean thrusters (w/.75 body weight m/body weight)
50m partner carry

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