CrossFit South Rockland

Saturday, December 15, 2018

12/15 Hero Saturday Day#41

Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.

Clean Warm up
Band rack stretch
Banded overhead shoulder circles + band pull aparts
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)

Bench press/ floor press

13 Bench Presses w/110# m/170#
Then complete:
20 minute AMRAP
7 Chest-To-Bar Pull-ups
77 Double-Unders
2 Squat Clean Thrusters w/110# m/170#
28 Sit-ups

No comments:

Post a Comment