Workout of the Day: Wednesday, 9.4.13

Below, yesterday’s presses.



MOVEMENT PREP: Foam Roll as needed, 3 minutes. Wall Quad Stretch, 1 minute per side. Lat Stretch, 1 minute per side.

ACTIVATION: One-Armed Hang (use a band if this is hard!) 30 seconds per side. Single Leg Deadlift Hold, 30 seconds per side. Rest as needed during this efforts but try to optimize your position for as long as you can!

SKILL WORK: Power Clean


This is a workout being performed at CrossFit boxes all around the world in honor of 19 fallen firefighters.  You can read more about this here.

“Hotshots 19

Six rounds for time of:
30 Squats
19 Power Clean, #135/95
7 Strict Pull-ups
Run 400 meters

Sub  60% of your best clean for the power clean if this load is tough!

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