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Wednesday, Oct. 19 CrossFit Workout of the Day

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Mobility: Learning from the best: Glen Pendlay and Jon North show you one of the most effective ways to improve your front rack position.

Warm up
3 rounds:
3 clean deadlifts
3 hang clean high pulls
3 high hang muscle cleans
3 front squats
3 high hang cleans

Strength
Performance
12 minute E2MOM (6 sets)
High-hang clean x 2, ascending

Fitness
High-hang power clean
Light technique work

Conditioning
Performance
Every 3 minutes for 15 minutes:
15 deadlifts (205/135)
10 burpees over bar
5 ring muscle ups/10 C2B pull ups

Fitness
Every 3 minutes for 15 minutes:
15 deadlifts
10 burpees
10 jumping pull ups

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