amrap, box jumps, crossfit, hang power cleans, kettlebell swings, training, wod, workouts -

Monday 7.6.20

Warm-up Prep (10-15 Minutes)

2 Rounds

1 Min Bike

10 Box step ups

50 Single Unders

5 Inchworms

 

Strength/Skill - Deadlift

EMOM 2 x 6

8 Reps @ 65% of 1 RM

 

WOD (Workout of the Day) 

"Firecracker"

AMRAP 20

21 Kettlebell Swings 53/35

15 Box Jumps 24/20

9 Hang Power Cleans 95/65

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

Stimulus:  

  • Our goal for this workout is to target 8-12 Rounds
  • Pace yourself, this is a long one, no particular movement is taxing, find your groove and stay consistent.
  • Score is rounds plus reps

*Scale accordingly if any exercise cannot be performed RX


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