Wednesday, Jan. 13 CrossFit Workout of the Day
Prepare for the snatch with KStarr by with some torquing of the hips and tspine extension. It’s important to mobilize in the positions you wish to perform in: neutral spine, knees out, toes straight ahead.
Warm up
3 rounds or 10 minutes:
5 muscle snatch
5 snatch push press
5 back squat
5 hang snatch
5 drop snatch (no heave)
Strength
Snatch: Build to a 1RM
Conditioning
Re-test from 11/25
Performance/Fitness
3 rounds for time:
20 power cleans (135/95)
20 wall balls (20/14)
2016 01 12