amrap, assault bike, crossfit, dumbell snatches, push-ups, training, wod, workouts -

Wednesday 6.24.20

Warm-up Prep (10-15 Minutes)

4 Rounds

50 Single Unders

5 Pull-Ups

3 HSPU's


Strength/Skill - Strict Press

EMOM 2:00 x 6 Rounds 

3 Strict Presses at 85% of 1RM


WOD (Workout of the Day) 



15 DB Snatches 50/35

12 Calorie Bike

9 Ring Push-Ups

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative, Glycolytic


  • Our goal for this workout is to target 2-5 Rounds
  • This will be a stinger, it's not long, go hard, but know where you can rest and where you can make up time.  The push-ups are the rest, the other two exercises will be taxing, know where to turn it on with these two and also let off the gas.
  • Score is rounds plus reps

*Scale accordingly if any exercise cannot be performed RX