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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

WED, NOV 20TH WOD

Posted: Nov 19, 2019
Categories: WOD
Comments: 0

Warm-up:

2 rounds:
Row 1min
10 ea leg high kicks
samson stretch down
10 air squats

Strength/skill:

3 rounds bulgarian death set split squat:
7 Right leg w/heavy KB, 7 right leg w/ medium weight, 7 right leg w/light weight. 7 Second hold @ 90 degrees on last rep. No rest between sets. 
Repeat on left leg. 

Conditioning:

w/ a partner, relay style, 5 min ea station:
A) DB Snatch ladder- AMRAP:
8 Reps (35/20)
6 Reps (50/35)
4 Reps (70/45)
2 Reps (80/55)
Partner 1 does 8 reps, then partner 2 does 8.... 

--Rest 2 min--
B) Max cal row (alt who works)

--Rest 2 min--
C) Clean & jerk (135/95)
 

 

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Tags: WOD

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