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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

MON & TUE, JUL 6TH & 7TH WOD

Posted: Jul 5, 2020
Categories: WOD
Comments: 0

Warm-up:
½ tabata each
Inchworm walkouts
High Knees
Side lunges
Butt kickers

Strength/skill (rack):
Front Squat
Every 3 minutes x 5 sets::
Set 1: 10 Reps @ 66% 1RM
Set 2: 8 Reps @ 71% 1RM
Set 3: 6 Reps @ 76% 1RM
Set 4: 4 Reps @ 83% 1RM
Set 5: 2 Reps @ 91% 1RM

Conditioning (floor):
For time (18min cap):
21 Deadlifts (115/85)
21 Box Jump overs (24/20”)
21 Power clean (115/85)
21 BJOs
21 Shoulder to OH (95/65)
21 BJOs
21 Power Snatch (95/65)
21 BJOs
21 OHS (95/65)
*May jump or step over for Rx

Conditioning (outside):
3 Rounds For time (30min cap):
800m Sandbag run (grn/red)
30 double KB suitcase deadlift (1.5/1s)
100m Sandbag front rack carry
100m KB farmer carry

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Tags: WOD

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