Wednesday, March 15 CrossFit Workout of the Day

Mobility: Today’s mobility focuses on the bottom of the squat snatch. So much mobility is needed throughout the full body in order for this bottom position to work. You need to focus on your ankles, hips, thoracic spine and shoulders.

Warm up
3 rounds w/ PVC:
5 pass thrus
10 OHS
5 Sotts press

2 rounds w/ empty bar:
3 pause snatch pulls (knee)
3 muscle snatches from high hang
3 drop snatches
3 hang power snatches
3 snatches

Strength/Skill
Performance
SNATCH PULL + SNATCH

70%, 3 x (1+2)
75%, 2 x (1+2)

Fitness
SNATCH PULL + HANG POWER SNATCH
5 sets, across

Conditioning
Performance
7 minute AMRAP:
10 chest to bar pull ups
20 push ups
30 double unders

Fitness
7 minute AMRAP:
10 jumping C2B pull ups
20 push ups
60 single unders

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