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Quarantine gone bad


Quarantine gone bad

Thursday 5/7/20
EMOM 10 min:
10 Deadlifts
*Barbell is preferred but use DBs or whatever you have available
*This is the 4-5th. time we’ve done this since being on lock down. Last time we did it every 1:15. See if you can match your previous weight doing EMOM or heavier!
“Quarantine gone bad”
5 rounds for total reps
1 min: Max reps wallballs (20/14) or light thruster
1 min: Max reps plate ground to overhead (45/25)
1 min: Max reps weighted step ups (50/35)
1 min: Max reps single arm DB push press (50/35)
1 min: Max calories or burpees or burpees
1 min: Rest
*Barbell only=thruster (75/55)/sumohighpull (75/55)/front rack step up (75/55)/push press (75/55)
*DB only=as written
*KB only=KB sumo high pull instead of ground to overhead
*NO EQUIPMENT=jumping air squats/object ground to overhead/walking lunges/pushups/burpees


150 burpees for time
@0:00 Run 400m
@4:00 Run 400m
@8:00 Run 200m
@12:00 Run 200m
@18 min
Against a 20min clock:
Run 200m or 15/12 calories
50 Double unders
Max reps calories or 50′ shuttle runs the reminder of time

CrossFit pre teens

Warm up
20 on 10 off
alternating leg v-ups
1 min max walkover pushups
1 min rest
*place a plate or book on ground.Start. with one hand on plate and one on ground. Do a push up then walk hands over to other side. Do another pushup and repeat. Goal is to worm. as little as possible

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

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