Wednesday, April 13 CrossFit Workout of the Day
Mobility: Don’t let the title fool you, this is not beginner’s — this will help get you ready to clean no matter what level you are at.
Warm up
2 rounds w/ empty barbell:
3 clean-grip deadlifts
3 clean high pulls
3 hang muscle cleans
3 front squats
3 hang power cleans
3 tall cleans
3 cleans
1 more round w/ weight
Strength
Performance
Clean pull + clean
1 complex on the minute for 10 minutes
4 minutes @ 70%
3 minutes @ 75%
3 minutes @ 80%
Fitness
Clean pull + 2 power cleans
1 complex on the minute for 10 minutes, across
Conditioning
Performance
4 rounds for time:
12 front rack lunges (135/95)
10 toes to bar
8 strict HSPU
Fitness
4 rounds for time:
12 KB front rack lunges
10 knees to elbows
8 push ups
2016 04 12