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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