amrap, bar facing burpees, burpees, crossfit, double unders, power snatches, wod, workouts -

Monday 2.24.20

Warm-up Prep (10-15 Minutes)

2 Rounds

10 PVC Passthroughs

1 Min each side Ant delto smash

1 Minute T-Spine Stretch 

50 Single Under's

10 Each Side Overhead KB lunges

1 Minute each side Straight Arm Pectoral Stretch against rig


Strength - Snatch Complex

EMOM 2 x 7 Rounds

Each round complete 4 movements - Below Knee, Above Knee, Hang Power Snatch, Power Snatch

50%, 52%, 54%, 56%, 58%, 60%, 62% of 1 Rep Max


WOD (Workout of the Day) 

"Lift Off"  

13 Minute AMRAP

9 Burpees

30 Double Unders

12 Power Snatches 75/45

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative, Phosphagen


  • Our goal for this workout is to target between 5-8 Rounds
  • This is an anaerobic focused triplet that leaves no room for rest in any of the 3 exercises, meaning you have to plan your rest each round in order to complete each exercise unbroken.  Your transition from one exercise to the other should be consistent and kept between 10-15 seconds, stick to a targeted rest time and you will get into a nice groove you will feel after your second round which will give you a gauge on whether you need to up your effort in each exercise.
  • Score is rounds plus reps

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - 3x Single unders, lowered weight on Snatch


Post WOD Cool Down:

1 Minute Quad Roll

50 Cal Bike

1 Minute Lower and Upper Back Roll

Reverse Forearm Stretch