WOD – 8.29.13

Bill showing us how it's done!!
Bill showing us how it’s done!!

CrossFit Rockland will be CLOSED on Monday for Labor Day…However, Coach Jules has something special planned at Rockland Lake for anyone who wants to participate. Details have been posted on the whiteboard at the box!

Workout of the Day

Competitors Class
Clean Pull + Squat Clean – 5×1
*Use 70% 1RM Sq. Clean

Timed Negatives – 5×1
*Use 100% 1RM Sq. Clean

1x Shoulder Press, 2x Push Press, 3x Push Jerks x 5 sets
*All 3 movements are done consecutively w/o putting bar down. Work up in weight each set.

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