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Friday, March 31 CrossFit Workout of the Day

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Mobility: Some ankle mobility to help you with snatching today. If you’re wondering why a lot of these videos show the same or similar mobilizations for certain body parts, it’s because they work! Give them a try.

Warm up
3 rounds:
10 pass thrus
10 OHS
5 duck walks
5 Sotts press

Skill
15 minutes of snatch technique work
Empty bar or very light weight (no more than 40% of max)

Conditioning
Performance
Five 3-minute rounds of:
10 power snatch (135/95)
10 box jumps (30/24)
Max calorie row

Rest 3 minutes between rounds

Fitness
Five 3-minute rounds of:
10 hang power snatch
10 step ups
Max calorie row

Rest 3 minutes between rounds

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