Monday, April 10th Crossfit Workout of the Day
Mobility: It’s frustrating when your mobility is holding you back from tapping into your full strength potential. Spending a few minutes a day working on the sticky spots in your forearms, triceps, and lats can make a significant difference in your front rack.
Warm up
6 minutes:
10 good mornings
10 banded lateral walks
10 hollow rocks
10 squats
Strength
FRONT SQUAT
Performance:
Every 2 minutes for 20 minutes
Front squat x 1 @ 90%
Fitness:
Every 2 minutes for 20 minutes
Front squat x 1, across (heavier than week 3)
Conditioning
Performance:
15-12-9-6-3 reps for time
Power cleans (155/105)
Burpee pull ups
Fitness:
15-12-9-6-3 reps for time
Hang power cleans
Burpees
Ring rows
12 minute time cap
2017 04 09