At Home – Mon, Feb 6

CrossFit Timoro – At Home

Warm Up (No Measure)

2-3 sets:

200-m run

:20 Samson stretch/leg

10 good mornings

10 hollow rocks

10 push-ups

10 PVC overhead squats

1 set:

5 DB facing burpees

5 consecutive DB snatches/arm

1 set:

5 DB facing burpees

10 alternating DB snatches

2 sets:

1-2-3:

DB facing burpee

Double-DB power snatches

– Rest 1:00 between sets.

Pre-Workout (5 Rounds for weight)

5 sets:

6-8 DB squat snatches

– Touch-and-go reps.

Metcon (Time)

EQUIPMENT

For time:

3-6-9-12-15:

DB-facing burpees

Double-DB power snatches (35/50 lb)

– Use two dumbbells.

SCORE:TOTAL TIME

BODYWEIGHT

For time:

3-6-9-12-15:

Burpees

Shuttle sprints

– 1 shuttle sprint = 25 ft down + 25 ft back.
WORKOUT NOTES

5:00-10:00.

Moderate DB load (35/50 lb).

Reduce DB loading if necessary. Scale overall volume to 2-4-6-8-10 to maintain a sprint pace.