JUNE 2, 2020

FitHome WOD

GeneralWarmUp

30 Burpees

10 Push Ups w/ a twist

Then

20 Good Mornings

20 S-Arm DB Thruster (10 per side)

Workout

Strength Work: 

15 x 5 Tempo Push Ups 

-Three-count to the bottom, explosive on the way up 

-Rest as needed between sets 

20-30-40 

Single-Arm DB Deadlift 50/35lbs* 

Single-Arm DB Hang Power Clean 50/35lbs*

Single-Arm DB Push Press 50/35lbs* 

*Each set must complete 1/2 on one side before switching to the other side. For Ex. [10 DB Deadlift w/ DB in Right Arm, then 10 DB Deadlifts w/ DB in Left Arm) 

Extra 

Accumulate 5 Minutes in a Superman Hold 

Scaling 

-Reduce rep scheme -Reduce DB weight 

__________________________

CrossFit WOD

1. Strength

Build to a Moderate Weight of:

Squat Snatch + OHS + Hang Squat Snatch + 2 OHS + Hang Squat Snatch + 3 OHS

2. Conditioning

3 Rounds

60 Double Unders

400m Run

10 Shoulder to OH 165/115lbs