At Home – Tue, Mar 28

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

1:00 jump rope

10 DB deadlifts

10 DB shoulder presses

10 DB goblet squats

– Use one DB.

1 set:

:30 single-single-double

5 DB power cleans

5 DB front squats

5 DB push presses

– Use two DBs.

2 sets:

:20 double-unders

– Rest :20

:20 DB squat clean thrusters

– Rest :20

Metcon (16 Rounds for reps)

EQUIPMENT

EMOM 16:

Min. 1 | 60 double-unders

Min. 2 | :30 DB squat clean thrusters

– Use two DBs.

BODYWEIGHT

EMOM 16:

Min. 1 | :40 double-unders

Min. 2 | :40 air squats
WORKOUT NOTES

5+ reps/minute.

Moderate load DBs (35/50 lb).

Scale the DB load, the double-under volume, and double-unders to single-unders to maintain the stimulus and complete the jump rope in under :50.

Post Workout (Distance)

On a 6:00 clock:

Max-distance single-arm DB overhead carry