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Wednesday, Oct. 26 CrossFit Workout of the Day

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Mobility: One of the keys to a good clean is fast elbows, but what happens if you get your elbows through, but then can’t hold onto the bar? Well, you’re in luck – wrist mobility is so easy to do, doesn’t require any extra equipment and you can do this while the coaches are talking, in between sets and in the comfort of your own home.

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

Strength
Performance
Hang clean (top of knee)
Work to heavy triple in 15 minutes

Fitness
Hang power clean
Light technique work

Conditioning
Performance
15 minute AMRAP:
15 box jumps (24/20)
5 front squats (185/125)
200m run

Fitness
15 minute AMRAP:
15 step ups
5 KB front squats
200m run

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