At Home – Thu, Feb 23

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

:30 good mornings

:30 calf raises

:30 alternating backstep lunges

:30 DB RDLs

:30 DB suitcase deadlifts/arm

:30 single-arm DB hang power clean/arm

– Rest :10 between movements

2 sets:

3 seated jumps

3-5 DB power cleans

– Rest as needed.

Metcon (Distance)

EQUIPMENT

EMOM 18:

Minute 1 | 3 seated jumps for max-height

Minute 2 | 5 DB power cleans

– Touch all four heads of the DB to the ground.

– Use two dumbbells.

BODYWEIGHT

EMOM 18:

Minute 1 | 3 seated jumps for max-height

Minute 2 | 10 jumping squats for speed
WORKOUT NOTES

Max height jump and max speed on the cleans.

Moderate-to-heavy load with increased ROM (35/50 lb or heavier).

Limit DB loading to maximize speed on all 5 reps each round.

Post Workout (Weight)

4 sets:

12 DB bent over rows

12 DB RDLs

– Rest 2:00