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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

FRI, JAN 3RD WOD

Posted: Jan 2, 2020
Categories: WOD
Comments: 0

Warm-up:
1/2 tabata each:
mountain climbers
light wall balls
pushups
abmat situps

Strength/skill:

A) 3 Sets For Quality:
5 Tempo Ring Rows (3 sec to lower, raise feet)
5ea Front Rack Reverse Lunges (95/65)
20 Second bottom of front squat hold (95/65)

B) On the Minute x 10:
2 Pause Front Squats
(2 sec pause in bottom)
Sets 1-2: 50% of 1RM
Sets 3-4: 55%
Sets 5-7: 60%
Sets 8-10: 65%

Conditioning:

Every 3min x 5 rounds:
15 alt DB snatch (50/35)
15 plate hops (to 45# plate)
5 unbroken thrusters (working AHAP)
*score is heaviest unbroken thruster weight used.

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Tags: WOD

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