crossfit, push press, ring muscle-ups, rope climbs, snatches, training, wod, workouts -

Tuesday 1.14.20

Warm-up Prep (10-15 Minutes)


Strength - Push Press

5 Rounds of 3 Reps EMOM (Every Minute on the Minute)

60%, 65%, 70%, 75%, 80% of 1 Rep Max 


WOD (Workout of the Day)


3 Rounds

7 Snatches 135lb. Men/ 95lb. Women

4 Rope Climbs (15ft. Height)

7 Ring Muscle-Ups

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Pick a weight you can do unbroken
  • This is an explosive triplet, there are no areas for rest during an exercise, time your rests to 10-15 seconds and keep that continuous throughout the WOD
  • Sub 10 Minutes is the target for completion
  • Score is Time when all 3 rounds have been completed

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lower the weight, lay to stand rope climbsring muscle up scaling