Wednesday, Dec. 7 CrossFit Workout of the Day
Mobility: A couple simple (and quick) warm-ups to get you ready for maxing out the clean today from The Movement Fix.
Warm up
2 rounds:
3 segment clean pulls (pause at knee & high hang)
3 muscle cleans
3 front squats
3 tall cleans
3 power cleans
3 cleans
Strength
Clean: 1 rep max
Conditioning
Pick your poison…
“Fran”
21-15-9 reps for time:
Thrusters (95/65)
Pull ups
OR
“Jackie”
For time:
1k row
50 thrusters (45/35)
30 pull ups
2016 12 07