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Friday, Feb. 3 CrossFit Workout of the Day

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Mobility: The best way to recover range of motion in our tight areas is to mobilize in those areas of restriction and at end range. Wrist mobility is key for cleans. These 8 exercises will help you get into the front rack position and reduce soreness.

Warm up
2 sets:
3 pause clean deadlifts (at knee)
3 muscle cleans
3 front squats
3 cleans from above the knee
3 cleans

Strength
Performance
3-position clean (floor, below knee, above knee)
15 minutes to work to heavy set

Fitness
2-position power clean (below knee, above knee)
6 sets, across or ascending

Conditioning
Performance
For time:
12 squat cleans (135/95)
30 calorie row
12 handstand push ups
9 squat cleans
20 calorie row
9 handstand push ups
6 squat cleans
10 calorie row
6 handstand push ups

Fitness
For time:
12 hang power cleans
30 calorie row
12 dumbbell shoulder press
9 hang power cleans
20 calorie row
9 dumbbell shoulder press
6 hang power cleans
10 calorie row
6 DB shoulder press

*16-minute cap

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