CrossFit South Rockland

Thursday, December 28, 2017

TEST WEEK12/28 Thursday (Volume/ Mental Toughness)


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

Skill
Split jerk

WOD
A- 5x 2
Split jerk

B- 30 minutes MAX distance row


GoFit
Warm up
Rowing Technique 1
2 minute row

Understanding power in stroke (Sticky catch drill)

Push
Pry
Reach
Rock
Roll
Full stroke

2 minute row

Skill
Shoulder to OH

WOD
20x
20:40
-Shoulder to OH
-Rowing

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