Heavy carries are good for you

Friday 5/8/20

CrossFit
EMOM 10 min:
50ft farmers carry + Max reps strict handstand pushups or DB pushups or bench press
*Use heaviest weight possible for farmers carries.
+
In teams of 2 for 20 min:
You go I go
2-4-6-8-10-12…..
Hang squat cleans (95/65) or (50/35) DBs
Burpees over bar
*Complete the pattern as high as possible in 20 min. Partner A does 2/2 then B does 2/2 then 4/4 then 6/6 and so on for 20 min

Cooldown
lat stretch 2 min
delt stretch 1 min each side
down dog 2 min

DV45 (glam Friday)
8x
30 second gunwale hold
30 second hang power clean(bar or. db)
@10
AMRAP 8 min:
5 pushup. complex. (clapping pushup+handrelease pushup+regular pushup=1
30 alt leg v-ups
@20
AMRAP. 8 min:
50 renegade rows (no pushup)
50. alt arm db snatch
Max reps situps
@30
AMRAP 8 min:
21-15-9
Thruster
Burpee
Max reps double unders
@40
AMRAP 5
Run 800m
50 Alternating jumping lunges
Max air squats

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 8am 10am and 4:30pm 5:30pm Mon-Fri. 10am and 4:30PM Sat & Sun 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