Thursday, July 14 CrossFit Workout of the Day
Mobility: If you find yourself with a sore chest and/or internally rotated shoulders, this one’s for you! Smashwerx tells you how to unglue the matted down pecs in 3 simple mobs that can be done before jerking today.
Warm up
3 sets w/ PVC or empty bar:
5 jerk dip drives
5 push press
5 behind the neck jerks
5 presses in split
5 jerks
Strength/Skill
Performance: Pause split jerk + split jerk, 70-80%
E2MOM for 14 minutes
Fitness: Pause push jerk + push jerk, E2MOM for 14 minutes
Conditioning
Performance
30-20-10 reps for time:
DB squat snatches (40/30)
Front rack lunges (95/65)
Fitness
30-20-10 reps for time:
DB power snatches
KB front rack lunges
2016 07 13