At Home – Thu, Sep 1

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

10 hamstring scoops/leg

10 supermen

10 DB RDLs

5 single-arm DB hang power clean/arm

10 alternating lunges

1 set:

10 hamstring kick-ups/leg

10 supermen

5 DB deadlifts

5 DB hang power cleans

5 DB power cleans

5 DB front rack lunges

1 set:

:20 DB power cleans

– Rest :10

:20 DB front rack lunges

Metcon

Metcon (10 Rounds for reps)

EQUIPMENT

5 sets for reps:

:30 DB power cleans

:30 DB front rack lunges

– Rest 2:00 between sets.

BODYWEIGHT

5 sets for reps:

5 broad jumps for max-distance, immediately into…

100-m sprint AFAP

– Rest 2:00 between sets.

WORKOUT NOTES

6+ power cleans and 8+ lunges.

As heavy as possible with the DBs (heavier than 35/50 lbs).

Limit loading as needed to complete the prescribed reps each interval with no rest between movements.

Accessory Work

Metcon (Weight)

3 sets:

20 weighted good mornings