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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

WED & FRI, JUL 15TH & 17TH WOD

Posted: Jul 14, 2020
Categories: WOD
Comments: 0

Warm-up:
½ tabata each:
High knees
Bent over rows w/sandbag or BB
V-ups
Scorpions

Strength/skill (floor):
EMOM X 5:
1 Squat clean & jerk- work up to 70%
--Then--
On the 2:00 x 5 Sets:
2 Hang Squat Cleans
1 Push Jerk
1 Split Jerk
Set 1: 70% of 1RM Clean and Jerk
Set 2: 74% of 1RM Clean and Jerk
Sets 3-5: 74-85% of 1RM Clean and Jerk

Conditioning (rack):

For Time *18min cap:
-800m Row
15-12-9:
OHS (95/65)
Chest to Bar Pull-ups
-800m Row
15-12-9:
Power Snatch
Toes to bar
 

Conditioning (outside):

5 RFT (25min cap):
8 Sandbag bear complexes
12 Russian KBS (2/1.5)
16 jumping lunges (no weight)
32 abmat situps

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