Wednesday, April 27 CrossFit Workout of the Day
Mobility: Avoid the “mashed potato” position during cleans with these thoracic openers from Smashwerx.
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: 2 cleans on the minute for 10 minutes, ascending load
Fitness: 2 power cleans on the minute for 10 minutes
Conditioning
Performance
3 rounds for time:
20 OHS (115/75)
20 box jumps (24/20)
Fitness
3 rounds for time:
20 front squats
20 step ups
2016 04 26