400m run, crossfit, deadlifts, hang power clean, push press, rounds, run, training, wod, workouts -

Monday 7.27.20

Warm-up Prep (10-15 Minutes)

3 Rounds

250m Row

25 ft. farmers carry with moderately heavy KB or DB

5 PVC Pass-throughs

10 Ring Rows


Strength/Skill - Push Press

EMOM 1x6

6 Reps @ 65% of 1 RM


WOD (Workout of the Day) 


4 Rounds

400m Run

12 Deadlifts into Hang Power Clean 115/75

*the bar movement is in succession, for instance 1 deadlift then from full extension from deadlift go into your hang power clean

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen


  • Our goal for this workout is to target 12-20 Minutes
  • This is a new type of couplet movement on the bar, but it's pretty basic in tech.  Get your run, but don't gas yourself for the bar work, 50-60% pace and take your rests on the bar when your grips start to fail.
  • Score is time to completion 

*Scale accordingly if any exercise cannot be performed RX