CrossFit South Rockland

Tuesday, September 18, 2018

9/18 Day#37



Warm up
Shoulder health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation distal (away)
Double external rotation superior (upward)

Snatch warm up
Banded over head shoulder circles + external rotation
5x
Bar on back press force the extension 
OHS with a 3 second pause
Drop snatch

Snatch technique
Power snatch
Power snatch + OHS
Drop snatch
Full snatch

Skill
Full snatch

WOD
Amanda
9-7-5  
Muscle-ups  
Snatch, 135#/95#

GoFit
Warm up 
Shoulder health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation distal (away)
Double external rotation superior (upward)

3x
Lateral lunges
Hollow rocks
Super rocks
Dips
OHS

Skill
DB clean

WOD
Tabata the following:
-Pull up
-DB power cleans
-Push up
-DB squat


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