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Tuesday, Jan. 31 CrossFit Workout of the Day

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Mobility: We talk a lot about pre-wod mobility, so here are 5 yoga poses you can do post-wod for your shoulders. You’ll need it after all the snatches today.

Warm up
8 minutes:
3 hang snatch pulls
3 hang muscle snatch
3 overhead squats
3 high hang snatches
3 hang snatches
3 snatches

Snatch Ladder
Complete as many reps as possible in 30 minutes:

15 snatches (any style), 75/55 (scaled: 45/35)
Rest 1 minute
15 snatches, 95/65 (65/45)
Rest 1 minute
15 snatches, 115/75 (75/55)
Rest 1 minute
15 snatches, 135/95 (95/65)
Rest 1 minute
15 snatches, 155/105 (105/70)
Rest 1 minute
15 snatches, 165/115 (115/75)
Rest 1 minute
15 snatches, 185/125 (125/85)
Rest 1 minute
AMRAP snatches, 205/135 (135/95)

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