Wednesday HOME

13
May

Wednesday HOME

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

5/5 DB Suitcase Deadlifts (or 10 Backpack Deadlifts)

10 DB (or Backpack) Strict Press (w/:03 pause overhead)

5 Broad Jumps

5 Bootstrappers

Strength

Metcon (Weight)

EMOM X 6 MINUTES

MIN 1 – 3 DB/BP Deadlifts + 3 DB/BP Hang Muscle Cleans + 3 DB/BP Push Press

MIN 2 – 5 Side Plank Rotations/Side

(Score is Weight)

Workout

Metcon (Time)

“DUMBBELL DT”

5 ROUNDS FOR TIME

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Push Press

12:00 Hard Cap

(Score is Time)
Options:

*Reps, Loading, Volume*…

Athletes should scale the DB weight so that they can finish each movement unbroken.  Whatever movement is their limiting factor, that is the weight they should choose for the whole workout.

*Movement Adjustments*…

Deadlifts — DB front squats can be substituted if cannot deadlift.

Hang Cleans — Slam balls, ring rows, or push ups can be scaled if cannot hang clean.

Push Press — Russian KB swings can be substituted if cannot go overhead.

Workout – HOME

Metcon (Time)

“BACKPACK DT”

5 ROUNDS FOR TIME

12 Backpack Deadlifts

9 Backpack Hang Power Cleans

6 Backpack Push Press

(Score is Time)