amrap, crossfit, double unders, thrusters, training, wod, workouts -

Wednesday 4.29.20

Warm-up Prep (10-15 Minutes)

3 Rounds

50 Single Unders

10 Goblet Squats with Kettlebell

10 Overhead Squats with PVC Pipe

10 Push Presses with empty barbell

10 Hip Thrusters with Mini band around knees and ankles


Strength/Skill - Front Squat/Back Squat

EMOM 1x10

3 Front Squats 1-5 Rounds

3 Back Squats 6-10 Rounds

50-55% of 1 RM

Count of 3 down, then explosive on way up


WOD (Workout of the Day) 



50 Double Unders

7 Thrusters 95/65

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen


  • Our goal for this workout is to target 4-7 Rounds
  • This is a sprint, it will tax both of your A systems, the weight is light and the reps are low.  Go full speed, unbroken on both or close to.
  • Score is total rounds plus reps

*Scale accordingly if any exercise cannot be performed RX