At Home – Wed, Mar 15

CrossFit Timoro – At Home

Warm Up (No Measure)

3 sets:

3 wall squats

5 windmills/arm

7 PVC squat snatches

– Hold the bottom of the snatch for :01.

2 sets/arm:

1-3 DB muscle snatch

1-3 DB hang power snatches

1-3 DB squat snatches

– Rest as needed.

Metcon (Checkmark)

EMOM 5:

3 PVC overhead squats

– Hold the bottom of the squat for :03.

Metcon (Time)

EQUIPMENT

10 sets/arm:

3 DB muscle snatches

3 DB hang power snatches

3 DB squat snatches

– Complete all 9 reps on one arm, then all 9 reps on the other.

– Rest 1:00 between sets.

SCORE:TOTAL TIME

BODYWEIGHT

EMOM 20:

Minute 1 | :30 handstand hold

Minute 2 | 5 burpees-to-target (12 in or higher)

– Complete the burpees AFAP.
WORKOUT NOTES

All sets unbroken on each arm.

Moderate-to-heavy DB load (35/50 lb or heavier).

Reduce DB loading, scale the ROM of the squat snatch, and reduce the volume to 2 reps/movement to maintain the stimulus.