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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

WED & FRI, JUN 23RD & 25TH WOD

Posted: Jun 23, 2020
Categories: WOD
Comments: 0

Warm-up:
3 rounds w/empty BB or sandbag:
7 power cleans
7 front squats
7 Kang squats (BB on back, hug sandbag)
7 burpees

Strength/skill (rack):
Front Squat
Every 3 min x 5 Sets:
Set 1: 10 Reps @ 60%
Set 2: 8 Reps @ 65%
Set 3: 6 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 2 Reps @ 80%

Conditioning (Floor):
For time (12min cap):
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)

Outside:
20 min AMRAP:
7 Sandbag power cleans (grn/red)
7 burpees over bag
200m run w/ sandbag

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Tags: WOD

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CrossFit Down Valley - 101 Airpark Dr. #B9, Gypsum, CO 81637
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