CrossFit South Rockland

Saturday, September 28, 2019

Hero Saturday 9/28

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.
He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.
He is survived by his wife, Channing, and son, Josie Jr.

Warm Up 
A- Mash calves & hips

B- Clean Warm Up
Band rack stretch
Banded overhead shoulder circles + band pull aparts
The bar behind neck force-extension both directions
(Add overhead if necessary)
Front squats

The 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)


For time, wearing a 20-lb. vest:

1-mile run
Then, 3 rounds of:
  30 burpees
  4 power cleans
  6 front squats
Then, 1-mile run

Men: 155 lb.

Women: 105 lb.

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