amrap, clean and jerks, crossfit, kettlebell swings, rope climbs, training, wod, workouts -

Friday 7.3.20

Warm-up Prep (10-15 Minutes)

3 Rounds

200m Row

5 Kipping Pull-Ups

10 Jumping lunges

:30 each side lat roll


Strength/Skill - Back Squat

EMOM 2 x 6

8 Reps @ 65% of 1 RM


WOD (Workout of the Day) 

"Jack Knife"


10 Clean and Jerks 115/75

2 Rope Climbs

15 Kettlebell Swings 53/35

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 4-7 Rounds
  • It's not a long or a short WOD, but one that is somewhere in the middle, which makes the strategy that more perplexing to conjure up.  Find your rhythm by the second round and try to do the clean and jerks touch and go for 5 reps and then 5 dropping.  The other two exercises should be done unbroken with minimal rest between the rope climbs and transitions.
  • Score is rounds plus reps

*Scale accordingly if any exercise cannot be performed RX