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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

WED & FRI, JUL 8TH & 10TH WOD

Posted: Jul 7, 2020
Categories: WOD
Comments: 0

Warm-up:
½ tabata each:
Shoulder circles
Pushup to downdog
V-Ups
Jump squats

Strength/skill (floor):
Every 90sec x 4 Sets:
2 Muscle Cleans + 2 High hang Sq Clean
1 Push Jerk + 1 Split Jerk
*Start @ 30% of 1RM Cl & Jerk, work up to ~55%
--Then--
On the 6:00: Every 2min 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- goal is to get to about 75-80% of 1RM

Conditioning (rack):
18min AMRAP:
20/15 cal bike
12 Toes to bar or chest to bars*
*Odd round: 12 toes to bar
*Even rounds: 12 chest to bar pullups
 

Conditioning (outside):
For time (30min cap), all performed with single DB:
50-40-30
Air squats
DB push press (50/35)

--Directly into:

40-30-20
Abmat situps
DB Snatch (50/35)

--Directly into:
30-20-10
Alt Pistols
Burpee DB Snatch

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