box jumps, crossfit, kettlebell, power snatch, rounds, russian twists, snatch, wod, workouts -

Friday 3.13.20

Warm-up Prep (10-15 Minutes)

3 Rounds

10 PVC Pass throughs

10 PVC Overhead Squats

10 Hollow Rocks

10 KB Push Presses

1 Minute Bike

Mini Band Shoulder Exercises 10 each

     - palms up, palms down, palms facing each other

     - Arms straight out in front, arms overhead (keep elbows from bowing out) 


Skill - Gymnastics

EMOM 1:30 x 6

1 Rope Climb

2 Ring Muscle-Ups


WOD (Workout of the Day) 


16 Min AMRAP

15 Box Jumps 24/20

7 Power Snatches 115/85

15 Russian Kettlebell Twists 35/20

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen


  • Our goal for this workout is to target 5-8 Rounds
  • This is a moderately fast paced workout.  You just want to keep moving, grind through the box jumps, rep out the snatches in singles and do the twists unbroken.  You will feel the snatches and the twists, but nothing unbearable.  If you have to take a breather, do it after 4 or 5 snatches.
  • Score is rounds plus reps

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lowered weight, box step-ups