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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

MON, JAN 14TH WOD

Posted: Jan 13, 2019
Categories: WOD
Comments: 0

Warm-up

Row 500m

10 burpees

-Then w/ empty BB, 5 min EMOM of:

8 tempo strict press, quick press out, 3 sec to lower down, rest remainder of minute w/ bar in front rack position

Strength/Skill

Build to a Heavy: 
High Hang Squat Clean 
Hang Squat Clean 
Power Clean 
Split Jerk

Conditioning

For time:

Buy in: 500m row

-Then, 1 round-

30 Front squats (135/95)

30 Handstand pushups

20 Front squats (135/95)

20 Deficit pushups (hands on 45/35 plates)

10 Front squats (135/95)

10 Hand release pushups (no deficit)

Print
Tags: WOD

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