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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

TUE, JAN 5TH WOD

Posted: Jan 4, 2021
Categories: WOD
Comments: 0

Warm-up:
1/2 tabata each:
Jumping jacks
Pike pushups
Hanging knee raises
Samson stretch


Strength/skill::
6 Rounds:
1 min- max reps HSPU
Rest 30 seconds
1min- max reps Power Cleans
Rest 30 seconds
*Power clean weight: Start at 70% of 1RM Power Clean, work AHAP


Conditioning:
5 rounds, 3min on, 1 min rest:
Rounds 1, 3min AMRAP:
50 double unders (100 singles)
21 burpees over abmat
Max Abmat situps in remaining time.
--Rest 1min--

*Each round, decrease burpees by 3. 
Round 2: 50 DU, 18 burpees, max situps
Round 3: 50 DU, 15 burpees, max situps
Round 4: 50 DU, 12 burpees, max situps
Round 5: 50 DU, 9 burpees, max situps

*score is # of situps

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Tags: WOD

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