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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

MON & TUE, JUL 13TH & 14TH WOD

Posted: Jul 12, 2020
Categories: WOD
Comments: 0

Warm-up:
½ tabata each:
Kang squat w/pvc
High kicks
Jump squats
High plank w/ shoulder taps

Strength/skill (rack):
Front Squat
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 69% of 1RM Front Squat
Set 2: 8 Reps @ 74% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 4 Reps @ 86% of 1RM Front Squat
Set 5: 2 Reps @ 94% of 1RM Front Squat

Conditioning:

3 RFT (12min cap):
15 Hang Squat Cleans (115/85)
15 Bar-over Burpees


Conditioning (outside):

20 min AMRAP:
200m Run, 3 "Over and Back" Hops, 3 single DB thrusters (50/35)
200m Run, 6 "Over and Back" Hops, 6 DB thrusters
200m Run, 9 "Over and Back" Hops, 9 DB thrusters
Continue to add (3) Hops + thruster per round.

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Tags: WOD

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