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.
