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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

WED & FRI, JUN 10TH & 12TH WOD

Posted: Jun 9, 2020
Categories: WOD
Comments: 0

Warm-up:
½ tabata each:
jumping jacks
spiderman w/ reach
Push press w/ empty bar or single DB
Front squats or goblet squats
Bent over row w/ BB or DB

Strength/skill (Rack):
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
* Barbell Loaded at 63% 1RM Front Squat
--Rest 2 min--
EMOM X 5:
4-6 tempo pullups (3 sec hold w/chin over bar, 3 sec negative)

Conditioning: (Floor)

For Time (18min cap):
100 Double Unders
15 HSPU
21 Squat Cleans (135/95)
100 Double Unders
12 HSPU
15 Squat Cleans (135/95)
100 Double Unders
9 HSPU
9 Squat Cleans (135/95)

 

Conditioning (outside):
3 Rounds For Total Reps:

  • 1 Minute Double Dumbbell Thrusters
  • 1 Minute Double Dumbbell Power Cleans (1 head of DB touches ground)
  • 1 Minute Over-and-Back Dumbbell Hops (L+R=1)
  • 1 Minute Double Dumbbell Push Presses
  • 1 Minute Burpees
  • 1 Minute Rest

Dumbbells: 50's/35's

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Tags: WOD

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