22.06.08

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

On a 5:00 clock:

10 jumping jacks

10 torso twists

10 unweighted good mornings

10 jumping air squats

10 scorpions

1 set:

3 DB hang power cleans

3 DB push presses

3 DB hang clean and jerks

3 DB front squats

3 DB thrusters

6 DB power snatches

1 set:

7 DB hang power clean and jerks

5 DB thrusters

4 DB power snatches

Skill Work

Metcon (5 Rounds for weight)

Pre-workout:

5 sets:

5 DB squat clean and strict presses

– Each set must be completed unbroken.

– Increase load across as many sets as possible.

Metcon

Metcon (Time)

EQUIPMENT

5 rounds for time:

12 DB hang power clean and jerks

9 DB thrusters

6 DB power snatches

– Use two DBs if possible.

BODYWEIGHT

5 rounds for time:

15 weighted swings

12 weighted thrusters

9 weighted ground-to-overheads

Cool Down

Metcon (No Measure)

STRETCHING

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side

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