crossfit, death by hang power snatches, hang power snatches, snatches, training, wod, workouts -

Friday 7.31.20

Warm-up Prep (10-15 Minutes)

10 AMRAP (Not for Time)

250m Row

5 Empty BB Push Presses

10 High Knees

10 Butt Kickers

:30 Couch Stretch each leg


Strength/Skill - Push Press

EMOM 1:30x6

6 Reps at 62% of 1 RM


WOD (Workout of the Day) 

"Death by Hang Power Snatches"


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


Incorporated Energy Systems in WOD:  Phosphagen


  • Our goal for this workout is to target 15-20 minute mark
  • It starts off easy, but gets increasingly hard, especially around the 6 minute mark.  Keep an even pace in the first 6-8 minutes, don't go as fast as possible which will save your breath for the successive minute.  After a certain point you will not have a choice but to go full steam.  Pace yourselves.
  • Score is the last minute completed plus reps in the failed minute

*Scale accordingly if any exercise cannot be performed RX