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Friday, Jan. 6 CrossFit Workout of the Day

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Mobility: We hear a lot of questions about how to get a better front rack. There are 3 ways as explained in this article: 1) Improve flexion/extension, 2) Decrease tension in the shoulder/lats, 3) Improve on thoracic mobility.

Warm up
3 sets:
2 clean pulls
2 hang muscle cleans
2 front squats
2 tall cleans
2 hang cleans

Strength
Performance
Clean pull + hang clean
70% x 3 sets
75% x 2 sets

Fitness
Clean pull + hang clean
5 sets, across

Conditioning
Performance
For time:
9 squat snatches (135/95)
30 toes to bar
6 squat snatches
20 toes to bar
3 squat snatches
10 toes to bar

Fitness
For time:
9 hang power snatches
30 hanging knee raises
6 hang power snatches
20 hanging leg raises
3 hang power snatches
10 hanging leg raises

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