At Home – Wed, Mar 8

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

:30 jumping jacks

10 alternating single-leg v-ups

10 PVC overhead squats

5 DB shoulder press + windmill/arm

3 sets:

:15 left-arm DB power snatches

– Rest :15

:15 Right-arm DB power snatches

– Rest :15

:30 sit-ups

– Rest 1:00

Metcon (Time)

EQUIPMENT

For time:

25 DB power snatches left-arm

25 DB power snatches right-arm

50 sit-ups

20 DB power snatches left-arm

20 DB power snatches right-arm

40 sit-ups

15 DB power snatches left-arm

15 DB power snatches right-arm

30 sit-ups

10 DB power snatches left-arm

10 DB power snatches right-arm

20 sit-ups

5 DB power snatches left-arm

5 DB power snatches right-arm

10 sit-ups

– Use one DB.

SCORE:TOTAL TIME

BODYWEIGHT

For time:

50-40-30-20-10:

Weighted ground-to-overhead

Sit-ups

SCORE:TOTAL TIME
WORKOUT NOTES

15:00-20:00.

Moderate DB load (35/50 lb).

Reduce DB load, reduce volume to 15-12-9-6-3/arm and reduce the sit-up volume to 30-25-20-15-10 as needed.

Post Workout (3 Rounds for weight)

3 sets:

5 DB windmills/arm

– Rest as needed between sets.