CrossFit South Rockland

Wednesday, August 29, 2018

8/29 Day#17

Jerk Warm up 
Band rotations over head 
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

Power jerk

A- Power jerk
5x 3 

B- 4 rounds for time:
20 burpees over the barbell
20 TTB
20 power jerk w/95# m/135#

*15 minute time cap

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