CrossFit South Rockland

Tuesday, December 26, 2017

TEST WEEK 12/26 Tuesday (Sole Lift/ Go!)

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)

Squat clean thruster

A- 5x
Squat clean thruster

B- Firecracker!
3 rounds of time:
50 double unders
20 CTB pull ups
*7 minute time cap

Warm up
Agility complex
800m run

2 rounds of:
5m - 10m - 15m
-Forward/ backward
-*10m broad jumps*

Movement standards

-Battle ropes
-Box jumps

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