CrossFit South Rockland

Tuesday, January 14, 2020

1/14 Tuesday



Warm up 
A- Mash- Lats/ T-spine/ Pec minor
Activate- 2x 20 face pulls + 20 straight arm pull downs

B- Single Arm DB Warm Up #2
3x 
10 DB deadlifts (5 right/ 5 left)
OH DB carry 10m right/ 10m left
10 DB row (5 right/ 5 left)
Rack DB carry 10m right/ 10m left
10 DB cleans (5 right/ 5 left)
DB farmers carry 10m right/ 10m left
10 DB thrusters (5 right/ 5 left)

Skill
Strict muscle ups

WOD
With a 7 minute running clock complete the following:
100m DB OH carry
100m DB front rack carry
100m DB farmers carry
100m DB OH carry
MAX STRICT muscle ups

GoFit
A- Mash- Lats/ T-spine/ Pec minor
Activate- 2x 20 face pulls + 20 straight arm pull downs

B- Single Arm DB Warm Up #2
3x 
10 DB deadlifts (5 right/ 5 left)
OH DB carry 10m right/ 10m left
10 DB row (5 right/ 5 left)
Rack DB carry 10m right/ 10m left
10 DB cleans (5 right/ 5 left)
DB farmers carry 10m right/ 10m left
10 DB thrusters (5 right/ 5 left)

Skill
DB snatch

WOD
5x
30:30
-DB snatch (L)
-Row
-DB snatch (R)
-Row


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