At Home – Fri, Dec 23

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

20 walking lunge steps

5 elbow instep + hamstring stretch/side

10 DB good mornings

5 wall squats

1 set:

10 alternating DB cleans

5 DB push presses/side

5 single-arm DB swings/side

5 DB hang power snatches/side

EMOM 3:

6-10 DB power snatches

– Perform all sets as fast as possible

Metcon (Time)

EQUIPMENT

For time:

75 DB power snatches

SCORE:TOTAL TIME

BODYWEIGHT

For time:

75 burpees to a target (6 in)
WORKOUT NOTES

3:00-8:00.

Light-to-moderate DB (35/50 lb). Use one DB.

Reduce DB load as needed and substitute with cleans or hang snatches if necessary.

Post Workout (No Measure)

EMOM 8:

3 burpee + vertical jumps

– Reset between reps. Drop to the floor, burpee up, and jump as high as possible for each rep.