Wednesday, June 17 CrossFit Workout of the Day
At-home mobility (shoulder & post-WOD isometrics)
Warm up
3 rounds not for time:
10 air squats (toes to wall)
5 strict pull-ups
10 weighted v-ups
Strength
Back squat
Performance: 1×1 @ 93%, 1×2 @ 85%, 1×1 @ 90%, 1×1 @ 93%, 1×3 @ 85%
Fitness: 3×5 across
Conditioning
Performance
8-minute ascending ladder:
1-2-3-4-5 …
Hang power clean (155/105)
Front squat
*40 double unders between rounds
Fitness
8-minute ascending ladder:
1-2-3-4-5 …
Hang power clean
Goblet squat
*80 single unders between rounds
2015 06 16