amrap, crossfit, dumbell snatches, pull-ups, sandbag, sandbag front squats, sandbag ground to over shoulder, snatches, training, wod, workouts -

Friday 8.14.20

Mobility Warm-Up (10-15 Minutes)

Cossack Stretch

10 Hip Thrusters with Mini Bands 

Banded Shoulder Stretch on rig

Banded Lat Stretch on rig

10 Samson Stretches

Couch Stretch

Banded Hamstring Floor stretch


Strength/Skill - Deadlift

EMOM 2x6

Build to a heavy 1 rep.



WOD (Workout of the Day) 


3 x 5 Minute AMRAPs

10 Sandbag Front Squats 75/50

10 Dumbell Snatches 50/30

10 Sandbag Ground to over Shoulder Drops 75/50

10 Pull-Ups

Rest 3 Minutes between each round

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 8-12 Rounds
  • Score is total Rounds plus Reps

*Scale accordingly if any exercise cannot be performed RX