Tuesday, June 13 CrossFit Workout of the Day
Mobility: Don’t let lack of shoulder mobility hinder your jerks! These are some great stretches to do prior to your WOD.
Warm up
2 sets w/ PVC:
10 PVC pass thrus
5 PVC good mornings
5 front rack sotts press
2 sets w/ empty bar:
3 clean pulls
3 muscle cleans
3 strict press
3 push press
3 power clean & jerk
Strength
Performance
POWER CLEAN + PUSH JERK
Heavy single
Fitness
HANG POWER CLEAN + PUSH JERK
5 sets, across or ascending
*Heavier than week 3
Conditioning
Performance
2 rounds for time:
50 double unders
40 deadlifts (155/105)
30 air squats
Fitness
2 rounds for time:
100 single unders
40 DB deadlifts
30 air squats
*12-minute time cap
2017 06 13