crossfit, rounds, training, wod, workouts -

Friday 4.24.20

Warm-up Prep (10-15 Minutes)

1 Min Quad Foam Roll

1 Min Hamstring Foam Roll

1 Min Lat Foam Roll each side

500m Row

20 PVC Pass throughs

20 Light KB Swings


Strength Front Squats/Back Squats

EMOM 1x10

3 Front Squats

2 Back Squats

60-65% of 1RM


WOD (Workout of the Day) 


3 Rounds

50 Double Unders

12 Power Snatches 75/55

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen


  • Our goal for this workout is to target 5-10 Minutes
  • This is a sprint, very fast movements with little areas to rest if at all.  Go all out, unbroken on the Du's and rep out those snatches like you own them, it's a light weight, but don't let that fool you, break up in two sets if need be and kill it.
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX