crossfit, death by, training, wod, workouts -

Friday 6.26.20

Warm-up Prep (10-15 Minutes)

 2 Rounds

10 Jumping Squats

1 Minute Lat Foam Roll

10 Jumping Lunges

10 Hand Release Push-Ups

1 Minute Banded Shoulder stretch


Strength/Skill - Deadlift

EMOM 2:00 x 6 Rounds 

8 Reps at 70% of 1 RM


WOD (Workout of the Day) 

"Death by Power Cleans"

Hang Power Clean 135/95

Each minute add a rep till you cannot finish that amount of reps in the minute you are in.   

Incorporated Energy Systems in WOD:  Phosphagen


  • Our goal for this workout is to target to complete minute 12-20 
  • This is an all out effort, start off slow since the reps are low in order to save your breath for the higher rep minutes.
  • Score is the minute you finished plus reps in the minute after

*Scale accordingly if any exercise cannot be performed RX