21-15-9, crossfit, hang power cleans, overhead squat, power snatch, training, wod, workouts -

Tuesday 5.26.20

Warm-up Prep (10-15 Minutes)

2 Rounds

250m Row

10 Single Leg Russian Deadlift with KB each side

10 Goblet Squats

6 Spiderman Stretches

10 PVC Passthroughs

10 Overhead Plate Lunges

:30 Forearms Stretch


Strength/Skill - Deadlift

EMOM 1:30 x 6 Rounds

3 Reps

90% of 1 Rep Max 


WOD (Workout of the Day) 



Power Snatches

Overhead Squats

Hang Power Cleans

95/65 for all Exercises

Incorporated Energy Systems in WOD:  Phosphagen


  • Our goal for this workout is to target 12-18 Minutes
  • This is a grippy workout, make sure to stretch out those forearms.  Transitions are important so you are not doing more work than you need to.  Last Power Snatch should go right into your OH Squats.  Pick a number you can do consistent when tired (usually half or so when you are fresh).  Stick to that rep scheme and keep your rests consistent as well, no more than before.
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX