At Home – Fri, Apr 21

CrossFit Timoro – At Home

Warm Up (No Measure)

On a 5:00 clock:

:45 slow jog

:15 hard run

1 set:

5 DB hang power cleans/arm

5 DB hang power snatches/arm

5 double-DB hang power cleans

5 double-DB hang power snatches

1 set:

100-m sprint

5 double-DB hang power snatches

100-m sprint

Pre-Workout (No Measure)

5 sets, each for distance:

:30 hard run

– Rest 1:00 between runs.

Metcon (Time)

EQUIPMENT

10 rounds for time:

5 double-DB hang snatches

200-m run

– Rest 1:00 between rounds.

SCORE:TOTAL TIME

BODYWEIGHT

10 rounds for time:

3 wall walks

200-m run

– Rest 1:00 between rounds.
WORKOUT NOTES

1:00-1:30/ round. Unbroken snatches and fast runs.

Moderate DB load (35/50 lb).

Reduce DB load to complete every round unbroken. Reduce the run distance to finish every run in under ~1:10.