Wed, 06/06/2018

June 5, 2018



“Double Decker”
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

Sub Hang Power Snatch
60 Singles

10 Hang Muscle Snatch
30 Singles
10 MB Front Squat (or short toss WB)
30 Singles




In another threshold training type workout, managing perceived level of effort will be important. The breath is a great way to control rest periods and perceived effort. It sounds like common sense, but the more athletes focus on breathing throughout the 15 minutes, the better they will feel. Time is often lost during long rest periods. In order to control the ratio of work to rest, athletes can count their breaths during breaks. For example, an athlete will complete 8 wall balls, take three breaths, and then pick the ball up again for the last 7 reps. This can be done with any breakup strategy. The goal here is to find a rhythm with the breath, and in turn a rhythm for the workout. This helps with consistency of movement across the 15 minutes and usually results in the best score possible for that athlete.



OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


1. Gymnastic Conditioning
AMRAP 1:30:
18/12 Cal Row, Max C2B Pull-Ups

Rest 1:00

AMRAP 1:30:

15/9 Cal Row, Max C2B Pull-Ups

Rest 1:00

AMRAP 1:30:

12/6 Cal Row, Max C2B Pull-Ups

Rest 1:00

Strict Handstand Pushups










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