CrossFit South Rockland

Monday, December 18, 2017

Day#43 (Sole Lift/ Skill)


Jerk 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

WOD
A- 5x 3
Power jerk

B- Jack Hammer
21-15-9
Power jerk
Deadlift
(W/105 M/155)

*7 minute time cap


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