Straight into Quarantine
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Reps)
Rx+
2 min. Squat Cleans (115/75 lb.)
2 min. Pull-ups
2 min. Jerks
2 min. Handstand Push-ups
2 min. Squat Clean and Jerks
2 min. Toes-to-Bars
Rx
2 min. Squat Cleans (95/65 lb.)
2 min. Pull-ups
2 min. Jerks
2 min. Handstand Push-ups
2 min. Squat Clean and Jerks
2 min. Toes-to-Bars
Metcon (AMRAP – Reps)
DB Version
2 min. DB Squat Cleans
2 min. DB Bent-over row (1 min. each side)
2 min. DB Jerk
2 min. Handstand Push-up
2 min. DB Squat Clean and Jerk
2 min. V-ups
Fitness
2 min. Power Cleans or Front Squats
2 min. Jumping Pull-ups
2 min. Jerks
2 min. Pike Push-ups
2 min. Clean and Jerks
2 min. Hanging Ring Knee Raises
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
Rx
AMRAP 15:
1 Round of “Strict Cindy”
2 Alt Dumbbell Power Clean and Jerk (50’s/35’s)
1 Round of “Strict Cindy”
4 Alt Dumbbell Power Clean and Jerk (50’s/35’s)
1 Round of “Strict Cindy”
6 Alt Dumbbell Power Clean and Jerk (50’s/35’s)
…
Add (2) Dumbbell Power Clean and Jerk Per Round
Fitness
AMRAP 15:
AMRAP 15:
1 Round of “Cindy”
2 Alt Dumbbell Power Clean and Jerk
1 Round of “Cindy”
4 Alt Dumbbell Power Clean and Jerk
1 Round of “Cindy”
6 Alt Dumbbell Power Clean and Jerk
…
Add (2) Dumbbell Power Clean and Jerk Per Round
Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
Metcon (No Measure)
5 Giant Sets:
8 Floor Press (5s negative )
8 DB Bent Over Row (5s negative)
Rest 1 Minute Between Sets
