8.24

CrossFit Milford
DAILY WORKOUT
Performance

Wednesday, August 24th, 2016
3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

primer (in warm up)
muscle Sn + pressing Sn balance
Tall snatch pull under
+
A Snatch; build to a moderate single in 10 minutes – building EMOM with perfect catch form

**for those who are not snatching
A TGU x 10/side
B1 single leg rDL x 10/side x 3
B2 Powell raise x 8-10/side

Conditioning
7-10 rounds
3 heavy thrusters – taken from rack
50m sled sprint – no weight (25m out and back)
50m sprint
rest 90 seconds bt. rounds