3
Mar
22.03.03
CrossFit Timoro – At Home
Warm-up
Warm-up (No Measure)
1 set:
10 groiners
7 wall squats w/ a :01 hold at the bottom
10 Samson lunges
5 wall squats w/ a :02 hold at the bottom
10 lateral lunges
3 wall squats w/ a :03 hold at the bottom
2 sets:
3 left-arm DB presses
3 left-arm DB windmills
3 left-arm DB overhead squats
3 right-arm DB presses
3 right-arm DB windmills
3 right-arm DB overhead squats
Accessory Work
Metcon (No Measure)
4 sets:
5 Sots presses
– Use PVC or similar.
Metcon
Metcon (3 Rounds for reps)
EQUIPMENT
On a 13:00 clock:
0:00-3:00
Max DB snatch
– Rest 2:00
5:00-8:00
Max DB hang split snatch
– Rest 2:00
10:00-13:00
Max DB squat snatch
OR
BODYWEIGHT
On a 13:00 clock:
0:00-3:00
Max weighted ground-to-overhead
– Rest 2:00
5:00-8:00
Max jumps to target
– Rest 2:00
10:00-13:00
Max weighted overhead lunge
Cool Down
Metcon (No Measure)
STRETCHING
Accumulate:
1:00 banded shoulder stretch/arm