amrap, clean and jerks, crossfit, rope climbs, Row, training, wod, workouts -

Wednesday 1.29.20

Warm-up Prep (10-15 Minutes)

3 Rounds

100m Row

15 Hollow Rocks

1 Empty Bar Bear Complex


Pre-WOD Mobility 

1 Minute Wall Hinge

1 Minute PVC Shoulder External Rotation

1 Minute T-Spine Opener

1 Minute Banded Hip Opener

1 Minute Shoulder Distraction


Post WOD Mobility

1 Minute Quad Roll

1 Minute Lacrosse Ball Trap Smash

1 Minute Biceps Smash with Lacrosse Ball

1 Minute Lower Back Roll


Skill Work

15 Minutes

Ring/Bar Muscle up Practice

Rope Climb Practice (leg/legless)

10 Negative Pull-ups - 5 sec. up, 7 sec. down


WOD (Workout of the Day)



7 Clean and Jerks 155/105

250 Meter Row

12 Toes to Bar

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative, Glycolytic


  • We are targeting to get 5+ Rounds
  • This is a heavy clean and jerk workout, the row is meant to break up the transition to T2B, rest during the row and go unbroken on the other two modalities in this workout
  • Remember to pace yourself and don't come out of the gate blazing, find your rhythm after the first 2 rounds and keep that pace.
  • The row should be between 1:45 to 2:00 min. pace
  • Keep your rest time consistent in each round and set a period for this and adhere to it.
  • Score is Rounds plus reps

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lowered weight, Knees to elbows


Post WOD Cool Down

50 Calorie Medium Pace Bike Erg