MON 05.03.21

Damon


Today's schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit- Hailey
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Bar Muscle Up Practice
EMOM 10

Min 1: 1-8 Bar Muscle Ups or BMU Drill
Min 2: 20-40 sec Hollow Hold

B. 5 Rounds [15min Cap]
9 Burpees
12 Kettlebell Swings (53/35)
15 Toes To Bar

At Home
A. EMOM 10

Min 1: 4-8 Hollow Hold to L-Sit
Min 2: 6-12 Dumbbell Bent Row (50’s/35’s)

B. 5 Rounds [15min Cap]
9 Burpees
12 DB Swings (53/35)
15 V-Ups

Post time for the WOD Ex: 12:10 Rx.


And coming tomorrow...

A. Back Squat
3-3-2-2-1-1-1-1

B. 5 Rounds [not for time]
Max Handstand Hold
15 Air Squats
7/7 Single Arm Bent Over Dumbbell Row

At Home
A. Weighted Pistols or Lunges

4 sets of 5/5 or 8/8

Post load for squat and time for handstand hold. Ex: 425#, 34 sec

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