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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

WED & FRI, JUN 3RD & 5TH WOD

Posted: Jun 2, 2020
Categories: WOD
Comments: 0

Warm-up: 
½ tabata each: 
Air squats 
Planks with shoulder taps 
Empty BB push press 
Empty BB front squats 

Strength/skill (floor): 
A) EMOM X 4:  
3 Muscle Cleans 
3 Front Squats 
3 Push Presses 
Start at 35% 1RM Clean and Jerk and Build 
--Rest 2 min-- 
B) EMOM X 9: 
1  Squat clean & jerk 
-Build up from weight used in part A 

Conditioning (Rack): 
15min AMRAP: 
15/12 cal bike 
12 pullups (mod: jumping) 
9 Deadlifts (225/155) 

Conditioning(outside): 
50 Devil Press for time: 
2 minutes work, 2minutes rest: 
Buy in ea round: 
35 double unders (mod: 25 hops over DB) 
5 lateral burpees over DB 
-Then, Max reps Devil Press 

*Continue to work until 50 Devil Press are completed  

*score is total time to complete including rest 

*Every 3 rounds, add 1 minute to work interval (2min on, 2min  off x 3 rounds; 3min on, 2 min off x 3) 

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Tags: WOD

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