Snusters

Tuesday 4/7/20
CrossFit
Warmup
alternating tabata
shoulder taps
Plank to press
+
EMOM 15 min:
5 Bench press
*Pick a weight that will be tough to hit every min. If you don’t have a bench or you haven’t figured out a makeshift one, then do 5-10 weighted pushups to a deficit
+
10 rounds
30 seconds max reps snusters (50/35)
30 seconds rest
30 seconds max reps double unders
30 seconds rest
*1 Snuster = DB snatch + thruster on same arm
*Barbell only = thrusters (75/55)
*DB=as written
*KB=KB snatch to single arm thruster
*Wallball=wallball shots
*Sandbag = sandbag to shoulder + squat =1
*NO EQUIPMENT = Broomstick thruster

Cooldown
Couch stretch 1 min each leg
Doorjam pec stretch 1 min each arm
Hang for pullup bar or doorjamb 1 min
Chill without phone 5 min

Endurance

10 Rounds for time:
Run 200m or 15/10 Bike or 20/15 Row
15 Burpees
@30 min
10 min
Run 1 mile
Max double unders the reminder
*300+ if you’re a ninja

We are playing around with different zoom class times. Would you like an extra class in the morning or evening or lunch time? 

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 925-785-2578. 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 10am and 4:30pm everyday 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