amrap, crossfit, double unders, kettlebell swings, squat cleans, training, wod, workouts -

Wednesday 5.20.20

Warm-up Prep (10-15 Minutes)

3 Rounds

50 Single Unders

10 Medball Cleans

5 Wallballs


Strength/Skill - Front Squat/Back Squat

EMOM 1:30 x 6 Rounds

1 Front Squat

2 Back Squats

90% of 1 Rep Max 


WOD (Workout of the Day) 



21 Double Unders

15 Kettlebell Swings 53/35

9 Squat Cleans 135/95

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen


  • Our goal for this workout is to target 3-6 Rounds
  • It's not a long one, but it's not a short one.  No one exercise is particularly taxing, but all 3 add an element of difficulty.  Keep moving getting through the first 2 and then rep out the squat cleans in 2-3 sets or singles, whichever works better for you.  Doing 2 linked and then dropping the third can help break up the reps in a timely manner.  Get your pace by round 2.5.
  • Score is total rounds plus reps

*Scale accordingly if any exercise cannot be performed RX