CrossFit, Bodywork, Sweat & Da Daily D WODs Tues May 12th 2020

CrossFit:

A.) Every 4min. x 5 Rounds:
500m Row
5 Power Snatches @50% of 1RM

Round 2 is 4 reps @60% of 1RM
Round 3 is 3 reps @70% of 1RM
Round 4 is 2 reps @80% of 1RM
Round 5 is 1 rep @90% of 1RM

B.) 10min. AMRAP:
15 Deadlifts 134/95
15 Push-Ups

*ADV is 3 muscle ups after each round

Bodywork:

Part 1.) Mini Chipper Primer

For Quality NOT Time:
50 Chair Step-Ups
40 Incline Push-Ups (Arms on bench or equivalent, Feet on ground)
30 Lateral Lunges
20 Decline Push-Ups (Arms down, Feet on a bench or equivalent)
10 Reverse Burpees

Part 2.) Full Body Circuit

For As Long As Possible
From 0:00-3:00, 2 Rounds of:
10 Regular Push-Ups
10 Jumping Lunges
Then, from 3:00-6:00, 2 Rounds of:
12 Regular Push-Ups
12 Jumping Lunges
Then, from 6:00-9:00, 2 Rounds of:
14 Regular Push-Ups
14 Jumping Lunges

Add two reps to each movement every 3 minutes. Continue following the same pattern for as long as possible.

RX+ can start at 14.

Score is total reps!

Reverse Burpee:
https://www.youtube.com/watch?v=Pr6u1DINwYU

Da Daily D:

AMRAP in 20 minutes:
Buy-In:
5 Rounds:
5 Devil Press 45/30s
10 Toes-To-Bar
In remaining time, AMRAP of:
30 Double Unders
10 Air Squats
5 Toes-To-Bar

So after the 5 rounds of the first section, all of the reamining time goes to the 2nd AMRAP. I kept the numbers small, so you can consistently MOVE!

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