Fri, 07/27/2018

July 26, 2018

 

 

“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

 

L2
Reduce volume
Sub box jump overs for BBJO
Same weight on Power Cleans for all rounds

L1
20/10 Cal Row
15 MB Hang Power Clean
8 Burpees

 

 

Notes:

Today is less about gaming and more about bringing the intensity. The row should be at an uncomfortable pace, but not an all out sprint. Holding on for 1-3 sets on the barbell. Lighter is harder as it allows athletes to hold onto the bar longer. Athletes can push hard through this four minute interval knowing that there is four minutes of rest to follow. Each AMRAP is scored separately as rounds and reps.

 

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

 

1. Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest

 

2. Midline
Not For Time:
1:00 L-Sit Hold
2:00 D-Ball Hold (100/70)
:30 Second L-Sit Hold
1:00 D-Bal Hold (100/70)
:15 Second L-Sit Hold
:30s D-Bal Hold (100/70)

 

 

Please reload

  • White Twitter Icon
  • White YouTube Icon
  • White Facebook Icon
  • White Instagram Icon
CFIV

​©2008 - 2019 CrossFit Inland Valley LLC.

All rights reserved.​

crossfitinlandvalley.com