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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

WED, JAN 2ND WOD

Posted: Jan 1, 2019
Categories: WOD
Comments: 0

Warm-up

2 rounds:

2 laps monster walk

8 alternating side lunges

8 pause front squat w/empty BB (5 sec pause)

Strength/Skill

12 min EMOM:

Even: 3 front squat

Odd: 6 back squat

-load barbell  @ 62% of 1RM Front Squat for both lifts

- If working in groups, do best to keep EMOM pace

Conditioning:

15min AMRAP

30 Double unders

15 power cleans (115/80)

30 Double unders

15 toes to bar

*Scaled:

15 lateral hops over bar (L+R=2)

15 Power clean (75/55)

15 lateral hops

15 hanging knee raises

Finisher:

Tabata DB floor press (light!, 20 sec max effort, 10 sec hold at top- pressed out)

Print
Tags: WOD

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