2 in 1

Wednesday 6/17/20
CrossFit
EMOM 10 min:
3 Tng power cleans – heaviest possible (zoom 3-10 power cleans depending on weight available)
+
3 rounds:
30/20 calorie row or 25/18 bike (zoom 400m run or 30 burps or 100 double under)
25 Ground to overhead (75/55)
@15 min:
AMRAP 10 min:
100 push press (75/55)
100 situps
100 pushups
*Barbell only=as written
*DB only = DB single arm power clean/ single arm DB push press
*KB only = 30 KB swings/ 30 KB push press
*NO equipment = 30 object ground to overhead/ 100 air squat instead of push press

DV45
AMRAP 8 min:
30 plate ground to overhead
30 hollow rocks
@10
AMRAP 8 min:
20 Goblet squats
20 DB power clean
@20
AMRAP 8 min:
10 Thrusters
10 DB step up. (2 DBs)
@30
AMRAP 8 min:
5 Man makers
5 Devils press
@40
AMRAP 5 min:
100 Situps
Max reps lateral jumps over DB

CrossFit pre teens
AMRAP 5 min:
100m run
10 air squats
+
EMOM 10 min:
10 object deadlifts
+
6 rounds:
2 min:
Run 100m
5 burpees
Max reps jumping lunges
Rest 1 min between rounds

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2758. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane! 

Zoom classes at 9:30am and 4:30pm 6:30pm Mon Wed Fri. Tuesday Thursday 8am 10am and 4:30PM Sat 8am and 10am and 4:30. Sunday 8:30am 10:30am and 4:30 for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes! 
Meeting code is 
684-431-2223. Password is 277276
Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day