400m Run, amrap, crossfit, rope climbs, run, Squat snatch, wod, workouts -

Monday 3.30.20

Warm-up Prep (10-15 Minutes)

1 Min Row

5 Strict Pull-ups

20 Quad to hamstring toe touch

10 PVC Passthroughs

10 OH PVC Squats

1 Min Row

1 Min Lat Foam Roll

20 High Knees

1 Min Banded Shoulder Distraction

20 Overhead Wall Squat


Strength - Deadlift

EMOM2 x 8 Rounds


80, 84, 88, 90, 94, 96, 98, 102% of 1 Rep Max


WOD (Workout of the Day) 

"Hot Sauce"  

15 Minute AMRAP

400m Run

3 Rope Climbs

7 Squat Snatches 75/55

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen


  • Our goal for this workout is to target 4-7 Rounds
  • For the run go at a medium pace so that you can start the rope climbs ASAP and bang out 2 right away, then take a small rest and finish your third one.  The squat snatches should be done unbroken since it's a light weight.  Keep your transitions quick. 
  • Score is rounds plus reps

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Ground to stand up Rope assist, lighter weight