amrap, burpees, crossfit, deadlift, kettlebell thrusters, training, wod, workouts -

Monday 4.6.20

Warm-up Prep (10-15 Minutes)

2 Rounds

10 Single leg Romanian Deadlift with Kettlebell each side

250m Row

10 Kettlebell Push Presses

10 Abmat sit-ups

10 Barbell Good Morning's

1 Minute Lower Back foam Roll

1 Minute Hamstring Foam Roll each leg


Strength - Push Jerk


7, 5, 3, 2,1,1,1,1

Build to a heavy single, challenge yourself on the higher rep rounds 


WOD (Workout of the Day) 


15 Minute AMRAP

9 Deadlifts 185/145

15 Lateral Bar over Burpees

10 Single Arm Kettlebell Thrusters 53/35 (5 each side)


Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 6-8 Rounds
  • This workout will tax your anaerobic system, don't come out of the gate full steam, start at a medium pace and see how your body is feeling going into round 2 and develop a pace from there.  Deadlifts should be done unbroken, burpees should be done with no rest, just keep moving, take a consistent rest before tackling the thrusters going with 5 on one side then short rest and 5 on the other.
  • Score is rounds plus reps

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lighter weight, single unders