At Home – Sat, Feb 11

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

10 dumbbell RDLs

10 alternating cossack squats

5 side plank reach-throughs/side

10 pause goblet squats

2 sets of each movement:

5 DB power cleans

5 DB front squats

4 DB hang power cleans

3 DB hang squat cleans

3 DB squat cleans

– Complete both sets before moving to the next exercise.

– Rest as needed.

Pre-Workout (No Measure)

EMOM 10:

Min. 1 | :20-:30 headstand hold

Min. 2 | :20-:30 wall squats

Metcon (25 Rounds for weight)

EQUIPMENT

For load:

EMOM 25:

Min. 1-5 | 10 DB power cleans

Min. 6-10 | 9 DB front squats

Min. 11-15 | 8 DB hang power cleans

Min. 16-20 | 7 DB hang squat cleans

Min. 21-25 | 6 DB squat cleans

SCORE:LOAD

BODYWEIGHT

For load:

EMOM 25:

Min. 1-5 | 10 jumps over an object

Min. 6-10 | 9 burpees

Min. 11-15 | 80-m run

Min. 16-20 | 7 burpees + jumping squats

Min. 21-25 | 6 single-leg squats/leg
WORKOUT NOTES

Unbroken reps and all work in :40 or less.

Moderate DB load (35/50 lb or less).

Reduce DB load and/or CAP each round at :40.