MAY 19, 2020

FitHome WOD

General Warm Up

30 Butt Kicks

30 High Knees

10 Inch Worms

10 Squats with twist

10 T- Spine Rotations

10 Scorpions

30 High Knees

30 Butt Kicks

Workout

3 minute AMRAP:

10 KBS (DB or KB or object)

10 Alt. Single Arm Devils Press / Power Snatches

Rest 2 min

3 minute AMRAP:

10 Thrusters

10 Alt. Single Leg V- Ups

Rest 2 Min

3 minute AMRAP:

10 Reverse Lunges

10 1/2 kneeling DB Press (5 per side)

Rest 2 min

3 minute AMRAP:

10 KBS (DB or KB or object)

10 Alt. Single Arm Devils Press / Power Snatches

Extra

Tababta (20 on 10 off x 8)

Side Taps (crunch)

____________________________________

CrossFit WOD

1. Strength

EMOM 12 Minutes

Sets 1-4: 1 Snatch @70-80%

Sets 5-8: 1 Snatch @80%

Sets 9-12: 1 Snatch @70%

2. Conditioning

3 Rounds

10 Power Snatches

10 Overhead Squats

Rest 3:00

3 Rounds

8 Power Snatches

8 Overhead Squats

Rest 3:00

6 Power Snatches

6 Overhead Squats

Barbell: 115/75lbs