amrap, crossfit, push press, toes to bar, training, wod, workouts -

Friday 5.22.20

Warm-up Prep (10-15 Minutes)

2 Rounds

250m Row

10 PVC Pass-throughs

15 Sit-Ups

10 KB Presses


Strength/Skill - Power Cleans

EMOM 1:30 x 6 Rounds

3 Power Cleans

85% of 1 Rep Max


WOD (Workout of the Day) 


3x4 Min AMRAPs

9 Push Presses 135/95

15 Toes to Bar

Rest 2 Minutes 

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 2-3 Rounds per AMRAP
  • Get your engines going, this is an all out sprint, use the toes to bar as a semi rest for the push presses which can be done unbroken or in two sets each round.  You have a rest at the end of each amrap, all out effort to get those anaerobic engines primed for demanding ATP depleting workouts.
  • Score is total rounds plus reps

*Scale accordingly if any exercise cannot be performed RX