CrossFit South Rockland

Saturday, September 7, 2019

Hero Saturday 9/7

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

Warm Up 
A- Mash lats & quads/ 2x 7 deliberate ring rows + 7 front rack lateral lunges

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)

Squat cleans

For time:
30 GHD sit-ups
15 Squat cleans, 155#
24 GHD sit-ups
12 Squat cleans, 155#
18 GHD sit-ups
9 Squat cleans, 155#
12 GHD sit-ups
6 Squat cleans, 155#
6 GHD sit-ups
3 Squat cleans, 155#

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