WOD 4.4.20

Warrior’s Path CrossFit – CrossFit

CFHQ: SYLB – Workout 1 (AMRAP – Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

♀ 35 lb. ♂ 50 lb.
The prescribed weight of the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely take from the ground to over your head works just as well. Here are some creative substitutes:

Dumbbell of a different weight

Plastic milk jug

Can of food

Water bottle


For your convenience, the prescribed weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.)

Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

WU: Warm-up (No Measure)

Warm-up (10 min.) 2 Rounds

10 Alt Step-ups (5 each leg)

10 Plank Shoulder Taps

Then 2 rounds

30 sec. Hollow Hold (knee tuck hold)

30 sec. Side Plank (each side)

30 sec. Plank on hands

30 sec. Plank Get downs/get-ups

30 sec. Burpees (as skill transfer)

WBCM: Warm-up (No Measure)

Snatch Technique Work:

Perform each Set 2x

(Rest approx 30 sec between sets)

10 Pass thrus + 10 around the world


10 Snacth Pull (to power position) + 10 Hip Muscle Snatch


10 Snatch Press + 10 OHS


10 Squat Press + 10 Hip Muscle Squat Snatch

Categories: WOD

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