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Thursday, Nov. 3 CrossFit Workout of the Day

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squatpenguin

Mobility: Stiff neck during jerks? There’s a way to mobilize it and you can do this at home or at the gym.

Warm up
3 sets:
5 strict press
5 jerk dips
5 push press
5 push jerk w/ pause in receiving position

Strength
Push jerk
Performance: 75%, 3×3 | 80%, 2×2
Fitness: 5×3, across or ascending

*2-count pause in dip

Conditioning
Performance
8 rounds for time:
3 strict pull ups
6 strict ring dips
9 box jumps (30/24)
12 KB snatches (6/arm, 53/35)

Fitness
8 rounds for time:
6 ring rows
6 push ups
9 step ups
12 KB swings

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