CrossFit South Rockland

Thursday, September 13, 2018

9/13 Day#31


C&J Warm up
5x
Overhead band shoulder activation 
(Overhead pull aparts/ overhead shrugging shoulder circles)
Scarecrow rack delivery + muscle clean + tall clean + clean

Jerk footwork
Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)

C&J

Skill
Barbell complex

WOD
12 minute AMRAP
(w/95# m/135#)
3 rounds of:
6 dead lifts
4 hang power cleans 
2 power jerks
Then 100m SPRINT!

GoFit
Warm up 
Dumbbell Complex #1
Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill
DB power jerks

WOD
7x
20:20
-DB cleans
-DB power jerks
-Shuttle run

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