TUES 01.05.21

Greg

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift
5 Rep Max

B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)

At Home
A. Single Leg Tempo Deadlift

3 sets of 5/5 at 4111

B. 3 Rounds Not For Time
10 Hollow Rocks + 10 Superman Rocks
15 Straight Leg Sit Ups (50/35)
10 Superman W Pull Down

Post load for deadlift. Ex: 375#

And coming tomorrow…

A. Tempo Handstand Push Ups
3 sets of 5 reps at 41X1 at most difficult level
Rest 3 minutes between sets

B. EMOM 20
Min 1: 15/12 Cal Row
Min 2: 12 Alt DB Snatches (50/35)
Min 3: 15/12 Cal Row
Min 4: 12 Pull Ups (Rx+ 6 Ring Muscle Ups)

At Home
B. EMOM 20

Min 1: 200m Run or 40 Mountain Climbers (R+L=1)
Min 2: 12 Alt DB Snatches (50/35) or 1-Arm Sprawls
Min 3: 200m Run or 40 Mountain Climbers (R+L=1)
Min 4: 12 DB Bent Row or Pulling Movement

Post HSPU level and the fewest reps completed for each movement (row, snatch, pull up) in the EMOM.
Ex: 6” def, 15, 12, 5 RMU.

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