X

Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

MON & TUE, JUN 22ND & 23RD WOD

Posted: Jun 20, 2020
Categories: WOD
Comments: 0

Warm-up:
½ tabata each:
High knees
Jumping jacks
V-ups
Jump squats

Strength/skill (floor):
Every 90sec x 4 Sets:
2 Muscle Cleans + 2 Tall Squat Cleans
1 Push Jerk + 1 Split Jerk
*Start @ 30% of 1RM Cl & Jerk, work up to ~50%
*Complex Demo: Video
--Then--
On the 8:00: Every 90sec x 5 Sets:
1 Hang Power Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk
*work up from weight used in part 1

Conditioning (Rack):
7min AMRAP:
4 Bar Muscle-ups*
8 Front Squats (185/135)
12/9 Cal Bike
16 Toes to Bar

--Rest 3 Minutes--

7min AMRAP:
4 Bar Muscle-ups
8 Front Squats (155/105)
12/9 Cal Bike
16 Toes to Bar
*muscle up mod: 4 jumping BMU, 8 C2B or 8 jumping C2B
*front squats pulled from floor

 

Outside:
For Time (30min cap):
Buy-In: 1 Mile Run
Directly Into 3 Rounds:
50' Single Dumbbell Overhead Walking Lunge (Left arm, 50/35)
50' Single Dumbbell Overhead Walking Lunge (Right arm, 50/35)
30 Alternating Pistols
10 Devil’s Press (50's/35's)

Print
Tags: WOD

Theme picker

 

CrossFit Down Valley - 101 Airpark Dr. #B9, Gypsum, CO 81637
Gypsum Colorado CrossFit, Eagle Colorado CrossFit, Edwards Colorado CrossFit, Avon Colorado CrossFit, Eagle-Vail Colorado CrossFit, Vail Colorado CrossFit.