CrossFit South Rockland

Friday, December 13, 2019

12/13 Friday

Warm Up 
A- Roll- lats and hamstrings
Activate- 2x 5 deliberate ring rows + 5m lateral band walks 

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)

Hang power cleans

A: Hang power clean 

B: 13 minute AMRAP
15 wall ball shots w/14# m/20#
10 hang power cleans w/105# m/155#
25 deadlifts w/105# m/155#

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