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Wednesday, April 12th Crossfit Workout of the Day

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Mobility: If you struggle with keeping a strong catch position in cleans and snatches, check out this video from Cal Strength. You can do these mobilizations pre-workout or even during your warm up sets.

Warm up
3 sets:
2 clean pulls
2 muscle cleans
2 power cleans from high hang
2 power cleans from hang
2 power cleans

Strength

POWER CLEAN

Performance:
15 minutes to work to heavy double

Fitness:
Hang power clean
5×2, ascending

Conditioning

Performance:
10-minute ladder
3-6-9-12…
KBS (70/53)
Hand release push ups
Back squat (135/95, from floor)

Fitness:
10-minute ladder
3-6-9-12…
Russian KBS
Hand release push ups
Goblet squat

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