Tuesday, May 16 CrossFit Workout of the Day
Mobility: Banded pull aparts are a great way to activate the shoulders and warm up those rotator cuffs; be sure you’re grabbing a lighter tensioned band for this warm up or head over to the Crossover Symmetry station.
Warm up
2 sets:
3 clean deadlifts
3 clean high pulls
3 muscle cleans
3 push press
3 power cleans
3 jerks
Strength
Performance
10 minute EMOM:
POWER CLEAN + PUSH JERK
1+2, across or ascending
Fitness
10 minute EMOM:
HANG POWER CLEAN + PUSH JERK
1+1, across or ascending
Conditioning
Performance
Every 3 minutes for 15 minutes @ 135/95
12 front rack reverse lunges
6 front squats
3 push jerks
Fitness
Every 3 minutes for 15 minutes
12 KB front rack reverse lunges
6 KB front squats
3 KB push jerks
Score is your slowest round
2017 05 15