MAY 5, 2020
FitHOME WOD
General Warm Up
2 Rounds
2 minute / run / row / skip / spin / burpee
20 Lunges
15 Squats
10 S-arm Push Press
Workout
2 Rounds
Run 200m (sprint) / 10 burpees / 80 skips / 60 DU’s / 1 min spin or row sprint
20 S-Arm Squat Clean Thrusters 50/35lbs
Run 200m
Rest 1:30
Then,
2 Rounds
10 S-Arm Squat Clean Thrusters 50/35lbs
Run 400m / 20 burpees / 160 skips / 120 DU’s / 2 min spin or row sprint
10 S-Arm Squat Clean Thrusters 50/35lbs
Rest 1:30
Extra
3 Sets for Quality
20 Glute Bridges
20 Hollow Rocks
Scaling
- Reduce volume by only performing 1 of the last 2 rounds
- Reduce weight of implement, perform standard thrusters, or perform goblet squats.
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CrossFit WOD
1. Strength
Snatch 5x3 @80%
2. Conditioning
20 Rounds
12 Air Squats
5 Hang Power Snatches 95/65lbs