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Tuesday, Jan. 17 CrossFit Workout of the Day

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Mobility: If tight hips are limiting you from full snatches & full cleans, then definitely look at these hips openers. Find a higher tension band, spend 2 minutes in each position, and you’ll find out what buttery hips feel like.

Warm up
2 sets:
3 snatch deadlifts
3 snatch high pulls
3 OHS
3 high-hang snatches
3 hang snatches
3 snatches

Strength
Performance
Snatch from floor + hang snatch + touch and go snatch
15 minutes to work to heavy set

Fitness
Hang snatch
6×3, across or ascending

Conditioning
Performance
For time
21-18-15-12-9-6-3 reps of
Toes to bar
Box jumps (24/20)
Row for calories

Fitness
For time
21-18-15-12-9-6-3 reps of
Hanging knee raise
Step ups
Row for calories

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