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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

WED & FRI, JUL 1ST & 3RD WOD

Posted: Jun 30, 2020
Categories: WOD
Comments: 0

Warm-up:
½ Tabata each:
High knees
Lunges
Shoulder circles
Plank (side plank on :10 interval)

Strength/skill (floor):
Every 90sec x 4 Sets:
2 Snatch Drops
2 Tall Snatches
Complex Demo: Video
*start with empty bar, work up
--Then--
On the 6:00: Every 90sec x 5 Sets:
1 Hang Power Snatch
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
*work up from weight used in part 1

Conditioning (rack):
5 RFT (15min cap):
5 Chest + toes to bar*
10 Front Squat (155/105)
15/12 cal row
*1 chest to bar pullup + 1 toes to bar = 1 rep

Conditioning (outside):
4min on, 1 min off x 5 rounds:
5 Devil Presses (35's/25's)
10 Hops Over Dumbbell (L+R=1)
15 Double Dumbbell Squats (35/25s)
10 Hops Over Dumbbell (L+R=1)
5 Devil Presses (35/25s)
*pick up where you left off after each rest

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Tags: WOD

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