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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

MON, JUL 20TH WOD

Posted: Jul 19, 2020
Categories: WOD
Comments: 0

Warm-up:
½ tabata each:
Jumping jacks
Plank to downdog w/ toe tap
High knees
Spiderman w/ reach

Strength/skill (inside):
A) EMOM X 5:
1 Snatch Pull
1 Hang Squat Snatch
1 OHS
*start ~40% of 1RM snatch, working up to ~70%
B) On the 6min mark, EMOM X 10
1 Hang Squat Snatch- starting with weight from part (A), work AHAP

Conditioning (outside):
10min to complete:
800m Run
100 double unders (200 singles)
*Max reps Alt. DB snatch in time remaining (50/30)
--Rest 2 min--
5 min to complete:
400m Run
50 double unders (100 singles)
*Max Alt. DB Clean & Jerk (50/30)

*Score is # of DB reps completed

*Snatches- both heads of DB touch ground

*Clean & Jerk- only 1 head must touch

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Tags: WOD

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