Thursday, Jan. 14 CrossFit Workout of the Day
Mobility: The Movement Fix uses a lat smash on a foam roller and introduces “Conans” as a way to warm up the shoulders for jerks.
Warm up
3 rounds not for time:
3 wall walks/Handstand practice
15 sit-ups
20 double unders
Strength
Jerk: Build to a 1RM
Conditioning
Re-test from 11/27
Performance
10-minute AMRAP:
5 hang power snatches (135/95)
10 C2B pull-ups
15 deadlifts (135/95)
Fitness
10-minute AMRAP:
10 DB ground to overhead
10 pull-ups/jumping pull-ups
15 deadlifts
2016 01 13