Tuesday, Jan. 16 CrossFit Workout of the Day
Mobility: Cleans and snatches require a bit of wrist mobility, but in addition to mobility, there needs to be stability. We don’t want to punch out in a snatch and have our wrists wobbling around. Here we have a stability/strengthening drill as well as a couple ways to stretch the forearms and the wrists.
Warm up
5 minutes:
10 air squats
10 zombie walks
10 hollow rocks
10 supermans
2 rounds:
10 dislocates
10 PVC overhead lunges
5 PVC front rack Sotts press
Strength/Skill
Clean: 3×3
Push jerk: 3×3
Work up each set and try to go heavier than the previous week.
Conditioning
9 minute AMRAP:
9 power cleans (155/105)
9 shoulder to overhead (155/105)
9 burpee box jumps (24/20)
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