At Home – Sat, Nov 19

CrossFit Timoro – At Home

Warm Up (No Measure)

EMOM 6:

Min. 1 | 3 wall squats

Min. 2 | 3 x (1 DB muscle snatch + 1 DB press)

1 set:

5 elbow instep + hamstring stretch/side

5 squat-to-stands

:30 cossack squat stretch/side

EMOM 6:

Min. 1 | 3 DB overhead squats/arm

Min. 2 | 10 alternating DB hang snatches

Metcon (Time)

EQUIPMENT

For time with a partner:

200 alternating DB hang snatches

– Resting partner holds a single DB in the front rack.

SCORE: TOTAL TIME

BODYWEIGHT

For time with a partner:

200 burpees

– Resting partner holds a plank.

SCORE: TOTAL TIME
WORKOUT NOTES

11:00-15:00.

Light-to-moderate DB load (1×35/50 lb).

Reduce DB load if necessary. Unevenly distribute reps between partners if one person is significantly fitter than the other.

Accessory Work (10 Rounds for reps)

EMOM 10:

Min. 1 | :30 DB hang squat snatches

Min. 2 | :30 air squat hold