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Friday, Jan. 27 CrossFit Workout of the Day

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Mobility: Looking for a routine to prepare for cleans? Then check out Mobility for Weightlifting as they take you through a series of mobilizations to prep your body.

Warm up
2 rounds:
10 PVC dislocates
5 scorpions
10 shoulder I, Y, Ts

2 sets w/ empty bar:
3 clean pulls
3 muscle cleans
3 front squats
3 tall cleans
3 hang cleans

Strength
Performance
Clean
75%, 3×2
80%, 2×2

Fitness
Power clean
5×2, across or ascending

Conditioning
Performance
15 minute AMRAP:

2 rounds of ‘Cindy’
2 rounds of ‘DT’
50 double unders

Cindy = 5 pull ups, 10 push ups, 15 squats
DT = 12 deadlifts, 9 hang power cleans, 6 push jerks (155/105)

Fitness
15 minute AMRAP:
2 rounds of ‘Cindy’
2 rounds of modified ‘DT’
100 single unders

Modified DT = 9 deadlifts, 6 hang power cleans, 3 push press

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