At Home – Fri, Jan 27

CrossFit Timoro – At Home

Warm Up (No Measure)

3 sets:

10 PVC pass thrus

10 alternating plank reach throughs

10 walking lunges for max-distance

3 sets:

10 DB RDLs

10 DB bent over rows

10 DB presses

1 set:

1:00 DB snatch practice

1:00 single-arm DB overhead squat practice

1:00 alternating DB squat snatch practice

– No rest between minutes.

Skill Work (No Measure)

Every 3:00 x 3 sets:

5 wall squats

5 wall walks

Metcon (3 Rounds for reps)

EQUIPMENT

AMRAP 3:

DB snatches

– Rest 2:00

AMRAP 3:

Single-arm DB overhead squats

– Rest 2:00

AMRAP 3:

Alternating DB squat snatches

BODYWEIGHT

AMRAP 3:

Weighted step-back lunges

– Rest 2:00

AMRAP 3:

Weighted overhead lunges

– Rest 2:00

AMRAP 3:

Jumping lunges
WORKOUT NOTES

50+ snatches, 30+ overhead squats, and 20+ DB squat snatches.

Moderate DB load (35/50 lb).

Scale the load of the DB as needed. Substitute DB overhead squats with DB overhead lunges or squat to a target.