At Home – Sat, Mar 4

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

P1: 50 jumping jacks

P2: 5 sit-ups + up-downs

– P1 jumping jacks while P2 AMRAPs the sit-ups and up-downs. Then they switch. Each partner completes both TWICE.

1 set:

6 DB deadlifts

5 DB power cleans

4 DB push presses

3 DB clean and jerks

10 object jump-overs

– Rest as needed between movements.

2 sets:

8 synchronized sit-ups

6 synchronized object jump-overs

4 DB clean and jerks

– Complete both sets quickly.

Skill Work (No Measure)

On an 8:00 clock:

Practice DB squat snatches

– Scale ROM as needed by squatting to a target.

– Only squat as low as you can with the heels down and knees over the toes.

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 15 with a partner:

5-10-15-20…

Dumbbell clean and jerks

Synchronized sit-ups

Synchronized object jump-overs (knee height)

– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.

– Use two DBs for the clean and jerks.

BODYWEIGHT

AMRAP 15 with a partner:

5-10-15-20…

Synchronized burpees to target (12 in)

Synchronized sit-ups

Synchronized object jump-overs (knee height)

– Continue adding 5 reps to each movement at the end of the round.
WORKOUT NOTES

Complete the round of 20 clean and jerks or higher.

Heavy DB loading (50/70 lb).

Scale the DB load to be able to complete 3+ reps unbroken and reduce the height of the jump-over as needed.