At Home – Fri, Oct 21

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

10 toe touches

10 hamstring scoops/side

10 supermen

10 hollow rocks

1 set:

5 DB deadlifts/arm

5 DB power cleans/arm

5 DB push presses/arm

5 DB hang snatches/arm

5 DB snatches/arm

Accessory Work (Weight)

On a 10:00 clock:

Build to a heavy 3-rep DB overhead squat/arm

Metcon (Time)

EQUIPMENT

10 rounds for time with a partner:

10 left-arm DB snatches

10-right-arm DB snatches

– Partner holds the bottom a squat while the other works.

– One partner completes a full round before switching.

BODYWEIGHT

For time with a partner:

200 weighted ground-to-overhead reps

– Partner holds the bottom a squat while the other works.

WORKOUT NOTES

5:00-10:00.

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

Reduce DB load as needed. Perform only 5 reps on each arm at a time and 7-10 rounds each.