CrossFit I35 @ Full Throttle Fitness Workout of the Day Wednesday, April 21st, 2021
Home Workout Some Equipment
WARM-UP
3 Sets
1 Minute Jog In Place
10 DB Swings (eye level)
15 AbMat Sit-ups
Then
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry
Home Workout No Equipment
On the 5:00 x 6 Rounds:
Wearing Vest, BackPack, or carrying odd object weighing less than 20lbs men and 14 women:
15 Pushups
15m Walking Lunge
400m Run
Home workout with a full gym
3 Rounds For Time: (30 Minute Time Cap):
25 Power Snatches (75/55)
10 Power Clean and Jerks*
1,000 Meter Row
Round 1: 135/95
Round 2: 155/105
Round 3: 185/135
Use two bars for this workout. One for the lighter snatches and another for the heavier clean and jerks. If you only have one bar substitute alternating dumbbell snatches with Rx at 35/20lbs.
Time cap is absolute. Scale both weight and reps so you finish within the time cap. Ideally, the workout should be complete in around 20. If you don’t have a rower substitute with an 800m run.
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