Mon, 07/16/2018

July 14, 2018



For Time:
30 Snatches (95/65)
30 Clean and Jerks (95/65)
30 Thrusters (95/65)


20 Hang Power Snatch
20 Hang to Overhead
20 Thrusters

20 MB Push Press
20 MB Hang to Overhead
20 MB Thruster or Front Squat




We can begin to approach this workout by taking into account the total amount of barbell volume: 90 repetitions. Although at a light weight, just ripping through 90 reps without a plan will likely not be the most efficient use of time. The weight athletes choose should be light enough to string repetitions together throughout the workout. For the first 60 reps, sets of 5-6 will get the work completed between 10-12 sets with short breaks between. Not bringing the bar back to the ground for the thrusters, athletes can think about getting these done in 3-4 sets. For 3 sets, 10-10-10 or 12-10-8 get the workout completed. For 4 sets, 8-8-7-7 will round out the workout. As always, a plan may fall apart, and that’s ok. Just keep moving and learn from the experience for the next time.


OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


1. Row Conditioning
On the Minute x 12:
Minutes 1-2-3: 20/14 Calories
Minute 4: Rest
Minute 5-6-7: 15/11 Calories
Minute 8: Rest
Minutes 9-10-11-12: 10/8 Calories


2. Midline
Tabata Hollow Rocks
8 Rounds of :20 On, :10 Off







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