CrossFit, Bodywork, Sweat & Da Daily D WODs Tues May 19th 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

CrossFit:

A.) EMOM x 7min. (both in the same min.)
7 Pull-Ups
3 Hang Power Snatch @50%

immediately into;

B.) EMOM x 7min. (both in the same min.)
7 Burpees
3 Hang Power Cleans @50%

Rest 5min. (Change your weights and some others close by incase you want to jump more)

C.) EMOM x 7min. (both in the same min.)
7 Pull-Ups
3 Hang Power Snatch @60-65%

immediately into;

D.) EMOM x 7min. (both in the same min.)
7 Burpees
3 Hang Power Cleans @60-65%

For RX you must finish all of the reps. I want the first section to be challenging but not terribly hard. Save that for the second round of EMOMs. You may also build at any time, but you are going to have to move fast to make that happen. I recommend trying to stick to the same weights. Score is your heaviest snatch and clean set combined

Bodywork:

“12 Days of Quarantine”

1 “Butt Slap” Burpee
2 V-Ups
3 Squat Jumps
4 Starfish Sit-Ups
5 Seconds of Handstand Hold
6 Jumping Lunges
7 Tricep Push-Ups
8 Mountain Climbers
9 Reverse Sit-Ups
10 Lateral Lunges
11 Hollow Rocks
12 Jumping Jacks

Complete the reps the same way you sing the 12 days of Christmas song. Start at 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until you complete the last round which is: 12-11-10-9-8-7-6-5-4-3-2-1.

Tricep Push-Ups:
https://www.youtube.com/watch?v=-nfTC718a1I

Starfish Sit-Ups Demo:
https://www.youtube.com/watch?v=HLH9WgbYOCI

Butt-slap Burpee Demo:
https://www.instagram.com/p/B9zl2QOn1I7/?utm_source=ig_web_copy_link

Hollow Rock Demo:
https://www.youtube.com/watch?v=p7j02V1fIzU

Sweat:

A.) Every 3min. x 5 Rounds:
10 DB Power Cleans 50/35
20 Wall Balls 20/14
30 Double Unders

Rest 3min.

B.) Every 3min. x 5 Rounds:
10 Alt. DB Snatches 50/35
10 Burpees
12 20 ft Shuttle Runs

Accessory Work:
3 Rounds:
1min. Plank
immediately into;
30 Russian KB Swings 70/53
No Rest, immediately back to the plank

Da Daily D:

For Time:
30 Devil Presses (35/25s)
60 Dumbbell Thrusters
90 Burpees

Short, Sweet, and SPICY 🙂
Categories: WOD

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