FIRST WOD IS FREE!

Every Sunday, 1PM

January 21, 2019

By | Workout of the Day | No Comments

Skill

EMOM for 10 minutes

1 squat clean

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  If you know your one rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

AMRAP in 10 minutes*

Burpees

* 20 Kettlebell swings 32/24 kg every two minutes

Workout notes

Today’s workout is all about the burpees!  Your score will be the total number of burpees you complete in ten minutes but there is a fairly hefty buy in to get to those burpees.  We’ll set the clock on a two minute interval timer and you will be tasked with knocking out twenty kettlebell swings every two minutes prior to hitting the deck for your burpees.  You will do a total of one hundred kettlebell swings so consider that when choosing your loading for this workout.  A large set of swings can be challenging at any weight so guarantee you can do at least twenty reps with your chosen weight while fresh.

© CrossFit Davis, LLC, 2018