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Friday, 2/17 CrossFit Workout of the Day

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Mobility: Two quick banded stretches to better that front rack! Better front rack, better catches.

Warm up
3 sets:
1 hang clean pull
1 clean pull
1 front squat
1 clean

Start with empty bar and progress to more weight.

Strength
Performance
Clean + hang clean + touch and go clean
20 minutes to work to heavy set of complex (try to go heavier than week 1)

Fitness
Hang power clean
6×3
Across or ascending (try to go heavier than week 1)

Conditioning
Performance
4 rounds for time:
5 hang power snatch (135/95)
15 wall balls (20/14)
30 double unders

Fitness
4 rounds for time:
5 KB snatches
15 wall balls
60 single unders

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