At Home – Sat, Apr 8

CrossFit Timoro – At Home

CLASS CANCELATION 4/11/23

There will be NO 4:15PM / 5:30PM class on Tuesday, April 11, 2023. Sorry for any inconvenience! At Home WOD is posted.

Warm Up (No Measure)

2 sets:

5 DB hang clean and presses/side

5 inchworms + 1 push-up/rep

5 up-downs

2 sets:

5 DB clean and jerks

5 burpees

– Rest :10-:30 between movements.

2 sets:

5 DB clean and jerks

5 burpees

– Sprint!

Pre Workout (8 Rounds for weight)

EMOM 8:

3-5 DB push jerks

– Use two DBs.

Metcon (Time)

EQUIPMENT

For time:

5-10-15-20-25-30:

DB clean and jerks

Burpees

– Use two DBs.

SCORE:TOTAL TIME

BODYWEIGHT

For time:

5-10-15-20-25-30:

Weighted ground-to-overheads

Burpees
WORKOUT NOTES

16:00-20:00.

Light DB loading (25/35 lb or less).

Reduce DB loading and scale volume to 3-6-9-12-15-18 to maintain the stimulus.