At Home – Sat, Dec 31
CrossFit Timoro – At Home
Warm Up (No Measure)
1 set:
10 object step-overs
10 DB high pulls/arm
5 DB overhead lunges/arm
5 laying knees-to-elbows
5 single-arm DB clean and press/arm
1 set:
5 jumps onto, or over, an object
8 DB power snatches
5 DB overhead squats to a target/arm
8 laying knees-to-elbows
5 DB clean and jerks
1 set:
5 object jump-overs
8 DB power snatches
5 DB overhead squats/arm
Metcon (AMRAP – Rounds and Reps)
EQUIPMENT
AMRAP 20 with a partner:
23 object jump overs
23 DB power snatches
23 DB overhead squats
23 laying knees-to-elbows
23 DB clean and jerks
BODYWEIGHT
AMRAP 20 with a partner:
23 object jump overs
23 weighted ground-to-overheads
23 weighted overhead squats
23 laying knees-to-elbows
23 weighted clean and presses
WORKOUT NOTES
3-5 rounds.
Light DB load (35/50 lb or less). Use one DB.
Reduce DB load as needed, reduce object height as needed, and substitute with DB overhead lunges.