200m run, amrap, crossfit, hang power clean, push press, rounds, training, wod, workouts -

Monday 5.4.20

Warm-up Prep (10-15 Minutes)

2 Rounds

400m Run

10 Overhead Walking Lunge with Plate

10 Ring Rows

10 High Knees

5 Walk-Outs


Strength/Skill - Deadlifts

EMOM 1:30 x 6 Rounds

5 Reps each round

75% of 1 RM


WOD (Workout of the Day) 

"Slap Yo Mama"  

15 Min AMRAP

200m Run

7 Hang Power Cleans 115/75

7 Push Press 115/75

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen


  • Our goal for this workout is to target 3-6 Rounds
  • This is a fast moving WOD, the exercises are short and sweet, not much time for rest.  Get those reps done unbroken, rest will be on the run, but up the pace compared to running a 400m.  Keep moving and shake out those hands and arms on your run.
  • Score is total rounds plus reps

*Scale accordingly if any exercise cannot be performed RX