JUNE 9, 2020

JUNE 9, 2020

FitHome WOD

General Warm Up

EMOM 8 Minutes (all 3 moments in the same minute)

5 DB RDLs (Romanian Deadlifts)

4 Burpees

7 Air Squats (Goblet squats in last 3 rounds)

Workout

5 Rounds

10 DB Power Cleans 50/35lbs or 115/75lb barbell

100m Farmer’s Carry 50/35s

20 Burpees

Extra

EMOM 10 Minutes

:30 Max Rep Turkish Sit Ups 50/35lbs

Alternate arms each minute

Scaling

-Use any implement for cleans, reduce weight as needed

-Run 200m instead of farmer’s carry

-Reduce volume to 3-4 rounds

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CrossFit WOD

1. Strength

Build to a Heavy Complex of:

Squat Snatch + 4 OHS + Hang Squat Snatch