crossfit, double unders, emom, kettlebell, kettlebell snatches, rounds, toes to bar, training, wod, workouts -

Wednesday 3.18.20

Warm-up Prep (10-15 Minutes)

2 Rounds

20 Hollow Rocks

50 Single Unders

10 Overhead KB Squats each arm

10 KB Deadlifts each Arm

10 Supermans


Strength - Power Snatch

Build to a heavy 5 Rep Max Power Snatch


WOD (Workout of the Day) 


EMOM 3 x 5 Rounds

30 Double Unders

15 Toes to Bar

12 Alternating Kettlebell Snatches

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen


  • Our goal for this workout is to target 1:15-2:00
  • You have a decent rest between each round, go hard and fast and all out for each round.  It will get harder for each round consecutively, especially for rounds 3-5.  Go unbroken in all, this is a sprint.
  • Score is slowest round time

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Single unders x 3, high knees, lowered weight