amrap, crossfit, deadlifts, snatch, squat snatch, squats, wallballs, wod -

Wednesday 2.5.20

Warm-up Prep (10-15 Minutes)

3 Rounds

10 Pushups

10 Empty Bar Front Squats

10 Empty Bar Push Presses

1 Minute Row


Strength - Overhead Squat


80,82,84,87,90,92% of 1 Rep Max

*Rest between Sets as needed


Pre-WOD Mobility

1 Min Lower Back Foam Roll

1 Min T-Spine Stretch

1 Min Pigeon Pose

1 Min Banded Shoulder Stretch 


Post WOD Mobility

1 Min Quad Roll

1 Min. Mini Banded leg Hip Thruster

1 Min. Forearm Floor Stretch (Palms down front, back, side, Palms Up - Front, back, side)

1 Min. Upper Back Foam Roll


WOD (Workout of the Day)

WOD "Lift Off"

7 Minute AMRAP

7 Squat Snatches 135/95 (From the ground)

7 Deadlifts 135/95

7 Wallballs 20/14

Incorporated Energy Systems in WOD:  Phosphagen


  • We are targeting to get 4-6 Rounds in this WOD
  • This is a sprint, go hard and get in a fast rhythm you can maintain
  • This is a squat snatch workout, this will be the hardest part of this workout, breakup as needed
  • Deadlifts and Wallballs should be completed unbroken
  • Since this is a sprint, you want to move fast through each exercise, so pick a weight you can do unbroken fresh in the squat snatches and unbroken for the other two modules.
  • Score is Rounds plus Reps

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lowered weight

Post WOD Cool Down

500m Row

30 Med Ball Overhead Squats