At Home – Sat, Apr 1

CrossFit Timoro – At Home

Warm UP (No Measure)

1 set:

5 snatch deadlifts to mid-thigh

5 deadlift-shrugs

5 muscle-snatches

5 overhead squats

5 hang snatches

5 snatches

– Use a PVC.

– Perform 5 burpees between each movement.

[Perform accessory work]

1 set:

5 synchronized DB-facing burpees

10 DB power snatches/partner

5 synchronized DB-facing burpees

10 DB hang power snatches/partner

5 synchronized DB-facing burpees

10 DB overhead squats/partner

5 synchronized DB-facing burpees

10 DB squat snatches/partner

Pre-Workout (Checkmark)

Pre-workout:

EMOM 7:

3 PVC squat snatches

– Hold the bottom of the receiving position for :03.

Metcon (Time)

EQUIPMENT

For time with a partner:

60 DB power snatches

30 synchronized DB-facing burpees

48 DB hang power snatches

24 synchronized DB-facing burpees

36 DB overhead squats

18 synchronized DB-facing burpees

24 DB squat snatches

12 synchronized DB-facing burpees

– Split the DB movements as needed.

– Use one DB.

SCORE:TOTAL TIME

BODYWEIGHT

For time with a partner:

60 object jump-overs (hip height)

30 synchronized line-facing burpees

48 object jump-overs (hip height)

24 synchronized line-facing burpees

36 object jump-overs (hip height)

18 synchronized line-facing burpees

24 object jump-overs (hip height)

12 synchronized line-facing burpees
WORKOUT NOTES

11:00-16:00.

Moderate-to-heavy DB load (35/50 lb or more).

Scale the DB load, squat to a target, and reduce the burpee volume to 20-16-12-8 to maintain the stimulus.