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Monday, June 15 CrossFit Workout of the Day

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sweatangels

We’re halfway through June. Keep checking to EVF Performance on Facebook every time you stop in to help kids in need. #sweatangels

At-home mobility (hips, t-spine, shoulders)

Warm up
500m row then,
3 rounds not for time or 8 minutes:
5 snatch grip good mornings
5 muscle snatch
5 snatch grip push press (behind the neck)
3 hip power snatch
3 hang power snatch

Strength
Performance: Snatch + snatch w/ pause above knee
Fitness: Power snatch + power snatch w/ pause above knee

Conditioning
Performance
15-minute AMRAP:
10 front rack lunges (135/95)
20 wall balls (20/14)
10 deadlifts (135/95)

Fitness
15-minute AMRAP:
10 KB front rack lunges
20 wall balls
10 deadlifts

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