CrossFit South Rockland

Tuesday, May 1, 2018

5/1 Day#9


Warm up 
Shoulder Activation #2
GHD prone lateral raise
Banded external rotation
Ring shrugs

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
Muscle ups

WOD
Nasty girls V2
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans w/115# m/175# 


GoFit
Warm up
Shoulder Activation #2
GHD prone lateral raise
Banded external rotation
Ring shrugs

Skill
MB cleans

WOD
6x
30:30
-Push ups
-TTB
-MB cleans


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