Thursday, July 2 CrossFit Workout of the Day
Our holiday weekend schedule is up! Please note we’re closed Saturday, July 4; we’ll be running a modified schedule Friday, July 3.
At-home mobility | Focus: neck, shoulders, hip capsule, back, hamstrings | Equipment: lax ball, doorway or rig
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: 1×1 @ 95%, 1×1 @ 80%, 1×1 @ 85%, 1×1 @ 90%, 1×1 @ 85%
Fitness: Power snatch doubles
Conditioning
Performance
3 rounds for time:
10 ring dips
15 front squats (135/95)
20 box jumps (24/20)
Fitness
3 rounds for time:
10 strict push-ups
15 goblet squats
20 step-ups
2015 07 01