6
Feb
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.