Wednesday, July 20 CrossFit Workout of the Day
Mobility: Open the lats and thoracic spine with this simple stretch! Grab a box and really feel your diaphragm and rib cage open as you get a long stretch in that tspine. This will help keep your chest up and back straight as you snatch.
Warm up
3 rounds:
3 snatch lift-off
3 pause snatch pull (knee)
3 hang muscle snatch
3 hang power snatch
3 OHS
3 snatch
Strength
Performance
Snatch pull + snatch x 2
E2MOM for 12 minutes
Fitness
Snatch pull + power snatch x 2
E2MOM for 12 minutes
Conditioning
Performance
10 minute AMRAP:
4 clean & jerks (155/105)
8 burpees
12 KBS (70/53)
Fitness
10 minute AMRAP:
4 hang power cleans
8 burpees
12 Russian KBS
2016 07 19