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Thursday, Nov. 10 CrossFit Workout of the Day

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Mobility: Get your shoulders right, get your jerk right.

Warm up
2 rounds:
10 pass thrus
10 PVC overhead lunges
10 jump squats
10 superman pass thrus

2 sets w/ empty bar or light weight:
5 strict press
5 jerk dips
5 push jerks

Strength
Push jerk
Performance: 80%, 3×2 | 85%, 2×2
Fitness: 5×2, across or ascending

Conditioning
Performance
4 rounds for time:
12 single-arm overhead dumbbell lunges, right arm (30/20)
12 calorie row
12 single-arm overhead dumbbell lunges, left arm
12 pull ups

Fitness
4 rounds for time
12 overhead plate lunges
12 calorie row
12 overhead plate lunges
12 jumping pull ups

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