crossfit, power snatches, rounds, Row, snatches, training, wallballs, wod, workouts -

Tuesday 6.2.20

Warm-up Prep (10-15 Minutes)

2 Rounds

10 Goblet Squats

1 Min Row

10 Ring Rows

5 Ring Dips

5 Box Jumps


Strength/Skill - Body Weight

EMOM 1:30 x 6 Rounds

2 Rope Climbs

2 Muscle Ups


WOD (Workout of the Day) 


4 Rounds for Time

21 Wallballs 20/14

15 Power Snatches 75/45

500m Row

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative


  • Our goal for this workout is to target 12-20 Minutes
  • This will be a slow kill each round you go through, don't come out blazing, pace yourself in the first round to see what you can push that can be extended at a consistent pace through the last 3 rounds.  Weight is light, this is supposed to be done at a quick pace, use that first round to figure that out.
  • Score is Time

*Scale accordingly if any exercise cannot be performed RX