Lift heavy stuff still

Thursday 5/27/20
CrossFit
Every 90 seconds for 10 rounds
7 Hang power cleans + 14 alt leg v-ups
+
5 rounds:
AMRAP 4 min:
10 Hang squat snatch (75/55) or single arm DB (50/35)
5 Box jumps (30/24)
Rest 1 min between rounds
*Barbell=as written
*DB= asw ritten
*KB= 10KB taters
*NO EQUIPMENT= 10 jumping air squats/5 stick jumps

Cool down
Pretzel 1 min per side
Falcon 1 min per side

DV45(wild card Wednesday)
AMRAP 20 min:
3 Man makers
6 front rack lunges
9 DB step ups
*Every 5 min including 0:00 Run 400m
@25
AMRAP 10 min:
100 situps
100 alt leg v-ups
100 hollow rocks
max reps situ ps
@40
Tabata barbell thrusters

CrossFit pre teens

amrap 5 min:
Run100m
10 air squats
+
Every90 seconds x 10
10 goblet squats
+
AMRAP 15 m in:
15 situps
15 tuck jumps
30 walking lunges

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