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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

MON & TUE, JUN 29TH & 30TH WOD

Posted: Jun 27, 2020
Categories: WOD
Comments: 0

Warm-up:
½ Tabata each:
Jumping jacks
Spiderman with reach
Alt. leg V-ups
Down dog to pushup

Strength/skill (rack):
Front Squat
Every 3min x 5 Sets:
Set 1: 10 Reps @ 63%
Set 2: 8 Reps @ 68%
Set 3: 6 Reps @ 73%
Set 4: 4 Reps @ 80%
Set 5: 2 Reps @ 88%

Conditioning (Floor):
18min AMRAP:
6 Hang power clean (135/95)
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)

Conditioning (outside):
For Time (30min cap):
100 Double Unders, 50 AbMat Sit-ups
25 Alt DB Snatches (50/35)
80 Double Unders, 40 AbMat Sit-ups
20 Alt DB Snatches
60 Double Unders, 30 AbMat Sit-ups
15 Alt DB Snatches
40 Double Unders, 20 AbMat Sit-ups
10 Alt DB Snatches
20 Double Unders, 10 AbMat Sit-ups
5 Alt DB Snatches
*Every 3 Minutes [Starting at 0:00]:
200m Run

*3:1 single under mod. Aim for ~1min on ea run (scale distance if needed)

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Tags: WOD

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