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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

MON, NOV 25TH WOD

Posted: Nov 24, 2019
Categories: WOD
Comments: 0

Warm-up:

3 rounds:
20 banded pull aparts
20 abmat situps
8 ea leg lateral box stepups (work up)

Strength/skill:

Every 2 minutes x 5 rounds- working AHAP on the following complex:
3 power clean + 3 front squats + 3 push jerk
*First set @ 60% of max clean & jerk

Conditioning:

Alternating movements with a partner:
14min AMRAP:
15 Thrusters (75/55)
12 Hand-release push ups
9/7 Calorie echo (15/12 airdyne)
P1: thruster
P2: push ups
P1: bike
P2: thruster, etc.

Finisher:

3 Sets Each Side (AHAP):
7 Single Arm DB Bench Press
7 Single Arm DB Bent Over Row

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Tags: WOD

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CrossFit Down Valley - 101 Airpark Dr. #B9, Gypsum, CO 81637
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