CrossFit South Rockland

Thursday, September 21, 2017

Day#39 (Loading/ Skill)


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
HSPU

WOD
CrossFit Open 15.4

8 minute ARMAP
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.



GoFit
Dynamic Warm up #1
1 mile run/ 2K row

Lunge complex
Inchworm
Dynamic walk

Skill
Movement standards

WOD
Tabata the following:
-Battle ropes
-Air bike
-Shuttle run

-Burpees


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