TUES 11.17.20

By November 16, 2020 WOD No Comments

Hailey


Today's schedule

12n: Zoom CrossFit- Michael
6:00p: Zoom CrossFit- Damon

Workout of the Day (WOD)

A. Deadlift
Heavy set of 5 reps

B. 5 Rounds Not For Time
16 Toes to Bar
40ft Handstand Walk

At Home
A. Single Leg DB Deadlift

3 sets of 5/5

B. 5 Rounds Not For Time
16 Straight Leg Raises
40ft Handstand Walk

Post load for deadlift. Ex: 385#


And coming tomorrow...

A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets

B. 4 Rounds [24min cap]
567m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35)
10 Alternating DB Box Step Ups (24/20)

At Home
A. DB Bent Row

2 sets max reps
Rest 3 minutes between sets

B. 4 Rounds [24min cap]
400m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35) or Push Ups
10 Alternating DB Box Step Ups (24/20) or 20 Lunges
CLOSE: 400m Run

Post total pull ups and time for the WOD. Ex: 32, 20:10 Rx.


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