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Tuesday, Nov. 22 CrossFit Workout of the Day

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blackfriday

Mobility: These mobs for the jerk position (front rack & overhead) will give you instant feedback. Break through the junk and find yourself in full ROM.

Warm up
2 sets:
5 strict press
5 jerk dips
5 push jerks

Strength
Push jerk
Performance: 90%, 3×1 | 95%, 2×1
Fitness: 5×1, across

Conditioning
Performance
15 minute AMRAP:
2-4-6-8-10…
Burpee box jump (24/20)
Sumo deadlift high pull (95/65)
Ring dips

Fitness
15 minute AMRAP:
2-4-6-8-10…
Burpee step up
KB sdhp
Push ups

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