CrossFit Timoro – At Home
Warm Up (No Measure)
:15 Samson stretch/leg
10 PVC pass throughs
3 wall squats
6 alternating DB snatches (for speed)
:10 overhead squat hold
– Rest as needed between sets.
Metcon (20 Rounds for reps)
Min. 1 | :30 alternating DB snatches
Min. 2 | :30 overhead squat hold
– Use a PVC or broomstick for the overhead squat hold.
Min. 1 | 3 PVC squat snatches
Min. 2 | :30 burpees
– Hold the bottom of each snatch for :03.
10+ snatches every round and unbroken squat holds with GOOD mechanics (knees over toes, weight in heels, active shoulders).
Moderate-to-light DB load (35/50 lb).
Reduce DB load to complete 10+ reps every round. Scale overhead squat hold duration to consistently maintain good squat positions.
Post Workout (No Measure)
20 DB bent over rows
– Use two DBs.