CrossFit South Rockland

Thursday, November 2, 2017

Thursday (Speed/ Go!)


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

Jump & land (hip ext)
Jump & land (foot work)
Jump & land with arms
Drop jerk 3 position
Jerk

Skill
Rope climbs

WOD
3 rounds for time:
15 power jerks w/95# m/135#
2 rope climbs 15’
*7 minute time cap

GoFit
Warm up
Jump & land (hip ext)
Jump & land (foot work)
Jump & land with arms
Drop jerk 3 position
Jerk

Skill
Rope climbs

WOD
6x
1 minute work: 30 seconds rest
-DB power jerks

-Modified rope climbs

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