box jumps, crossfit, hang power cleans, power cleans, power snatches, rounds, snatches, training, wod, workouts -

Monday 6.8.20

Warm-up Prep (10-15 Minutes)

3 Rounds

10 Kettlebell Swings

10 Cal Bike

5 Strict Pull-ups

10 Banded Hamstring Stretch each leg


Strength/Skill - Deadlifts

EMOM 2 x 6 Rounds

3 Reps

85% of 1 RM 


WOD (Workout of the Day) 


4 Rounds

21 Hang Power Cleans 95/65

15 Box Jumps 24/20

9 Power Snatches 95/65

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 16-24 Minutes
  • This will be a grinder, each round will beat you up more and more, gauge your pace so you can move consistently through each exercise with minimal rest.  You know your body the best.
  • Score is time

*Scale accordingly if any exercise cannot be performed RX