amrap, chest to bar, crossfit, double unders, power cleans, wod -

Monday 3.9.20

Warm-up Prep (10-15 Minutes)

2 Rounds

20 KB Cleans

50 Single Under's

5 Kipping Pull-ups

1 Minute Foam Roll Upper Back

1 Minute Foam Roll lower back with t-spine stretch

10 Push-ups

10 Quad stretch to toe touch (each leg)


Strength - Clean

EMOM 1:30

6 Rounds - 3 Power Cleans, 1 Hang Power Clean

76, 78, 82, 84, 88, 94% of 1 Rep Max Hang Power Clean

Build to a heavy HPC


WOD (Workout of the Day) 

"Just Whip It!"  

15 Minute AMRAP

9 Power Cleans 155/115

12 Chest to Bar

30 Double Unders

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic, Oxidative


  • Our goal for this workout is to target 5-8 Rounds  
  • This workout will be a fast grinder, if you have your chest to bars linked, do those unbroken, same with double unders.  For the cleans, they are heavier than normal, do these in singles (your back will thank you), if it's light for you then link them together in sets of 3.  Time your rests during transitions and keep them consistent for each round.
  • Score is total rounds plus reps.

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lighter weight, Pull-ups or banded assisted chest to bar or jumping pull-ups, single unders x 3