TUES 05.26.20

Coach Damon

Today’s schedule

9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Carlie
6:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

A. Single Leg Tempo Deadlift
4 sets of 4/4 at 3031
3 sec negative, 0 sec hold at bottom, 3 sec up, 1 sec hold at the top

B. 2 Rounds For Time [12min cap]
15 Burpee Box Jumps
30 Single Arm DB Hang Clean and Jerks (50/35)
45 Sit Ups

Bodyweight
A. Single Leg Tempo Airplanes

4 sets of 4/4 at 2220
2 sec negative, 2 sec hold at bottom, 2 sec up, 0 sec hold at the top

B. 2 Rounds For Time [12min cap]
15 Burpee Box Jumps
30 Single Arm Sprawls
45 Sit Ups

Post time for WOD Ex: 9:25 Rx

And coming tomorrow…

A. AMRAP 12
6 DB Thrusters (50’s/35’s)
6 Burpees Over Dumbbell
36 Double Unders
3 Devil’s Press (50’s/35’s)

B. EMOM 12
Min 1: 5 Bent Over YTWL
Min 2: 20/20 sec Pistol Hold
Min 3: 25 Plank Jacks

Bodyweight
A. AMRAP 12

8 Lateral Lunges
6 Burpees Over Dumbbell
36 Double Unders
3 Inverted Burpees

Post rounds for the AMRAP. Ex: 6+26 Rx

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