crossfit, rounds, snatch, squat snatch, training, wod, workouts -

Friday 3.6.20

Warm-up Prep (10-15 Minutes)

2 Rounds

10 Barbell strict press

10 Mountain climbers 

10 BB Front Squats

5 PVC Passthroughs

10 Overhead Squats with PVC

Mini Band Squat, 5 seconds down, 5 seconds up (mini band around ankles and right below knee, stronger resistance band on top, lower on bottom)


Strength - Push Press

EMOM 1:30 x 7 Rounds x 2 Reps

70, 75, 80, 85, 90, 95,102% of 1 Rep Max


WOD (Workout of the Day) 


5 Rounds

15 Burpees

7 Squat Snatches 135/95

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen


  • Our goal for this workout is to target 8-15 Minutes
  • This is a fast moving couplet, the burpees should be continuous with no stopping, just keep on moving.  Rest is transition and then rep out the Squat Snatches, if you need to break them up, do them in two sets with a 4 and 3 rep scheme.
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lowered weight