amrap, crossfit, power snatches, rope climbs, rounds, training, wod, workouts -

Monday 8.17.20

Mobility Warm-Up (10-15 Minutes)

10 Quad to Hamstring Stretch

10 PVC Passthroughs

10 Banded Pull-Aparts

10 Cossack Stretches

5 Wall Walks

1 Minute Banded Rig Shoulder Stretch


Strength/Skill - Push Press

EMOM 2x6

Build to a heavy 1 rep.



WOD (Workout of the Day) 

"Summer Camp"

20 Minute AMRAP

400m Run

3 Rope Climbs

8 Power Snatches 115/85

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen


  • Our goal for this workout is to target 6-10 Rounds
  • Score is total rounds plus reps

*Scale accordingly if any exercise cannot be performed RX