Straight into Quarantine

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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

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