WoD 041318

April 13, 2018

Friday April 13th
A.) mobility 
:60 couch stretch


:60 pigeon stretch
:60 super front rack

B.) Warm up:
3x3 Oh squat therapy 
Pause at 1/4 squat, 1/2 squat, and full squat 
2 rounds of 
3 Clean deadlift
3 Clean pulls
3 Clean High pulls
3 Muscle cleans
3 power cleans
Then 2 rounds
3 Snatch deadlifts
3 Snatch pulls
3 Snatch High pulls
3 Muscle snatch
3 power snatch

C) 4 sets of Clean+hang Clean+Clean
(Start around 65-70% and build through 4 sets)

D) 4 sets of
Snatch+snatch+2 overhead squats
(Pick a starting weight that allows you to move with good technique, if you don't have overhead squats work on snatch triples.)

E.) 5 minute cool down row/mobilize
Have fun, work hard, work smart, get strong, and#Trusttheprogram
Coach Joshua

 — at Crossfit Stronger Than Yesterday.

Please reload

Our Recent Posts

Please reload


Please reload


Please reload


168 Northampton St.
Easthampton, MA 01027

(413) 282-7052


©2020 by Stronger Than Yesterday