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Mallard Crossfit – CrossFit “Better than Yesterday” Push ups can pinpoint areas of weakness. Deadlift (Every :90 x 7 (3 reps)) Build over sets 1-4 from 70%. Hold sets 5-7.

Mallard Crossfit – CrossFit “Better than Yesterday” Push ups can pinpoint areas of weakness. Metcon (No Measure) 20 min or 4 sets: 2-3 rope climbs 100m double KB OH carry 1 min plank Metcon (Weight) Every 3:30 x 4: 200m run 9 Clean & jerks (135/95) 3 Wall walksGoal is to have :30 rest each

Mallard Crossfit – CrossFit “Better than Yesterday” Push ups can pinpoint areas of weakness. Strict Press (Every :75 x 6 (3 Reps)) Strict Shoulder PressBuild over all sets from 65%) Metcon (Weight) Every 3:30 x 4: 200m run 9 Clean & jerks (135/95) 3 Wall walksGoal is to have :30 rest each round. Clean and

Mallard Crossfit – CrossFit “Better than Yesterday” Push ups can help athletic performance in multiple sports. Metcon (Checkmark) 20 min or 4 sets: :30 L-sit hold (on rig or parallette bars) 5 Tall box jumps (add plates to boxes if needed) 10 Empty bar strict pressTry to go just a tad higher than you have

Mallard Crossfit – CrossFit “Better than Yesterday” Push ups can help athletic performance in multiple sports. Metcon (Checkmark) 20 min or 4 sets: :30 L-sit hold (on rig or parallette bars) 5 Tall box jumps (add plates to boxes if needed) 10 Empty bar strict pressTry to go just a tad higher than you have

Mallard Crossfit – CrossFit “Better than Yesterday” Push ups can help athletic performance in multiple sports. Metcon (Checkmark) 20 min or 4 sets: :30 L-sit hold (on rig or parallette bars) 5 Tall box jumps (add plates to boxes if needed) 10 Empty bar strict pressTry to go just a tad higher than you have

Mallard Crossfit – CrossFit “Better than Yesterday” Push ups help protect your shoulders and lower back from injuries. Power Clean (Every :90 x 5 (5 Power Cleans)) Build over sets but only until you cannot cycle all 5. Practice touch and go without losing form or dropping bar. CrossFit Games Open 15.5 Scaled (Time) For

Mallard Crossfit – CrossFit “Better than Yesterday” Push ups help protect your shoulders and lower back from injuries. Power Clean (Every :90 x 5 (5 Power Cleans)) Build over sets but only until you cannot cycle all 5. Practice touch and go without losing form or dropping bar. CrossFit Games Open 15.5 (Time) For Time:

Announcements Mallard Team, Beginning 1/30/24 there will not be a 3:30pm class on Tuesdays. This change does not effect Mon, Wed or Friday. Mallard Crossfit – CrossFit “Better than Yesterday” Push Ups Improve your balance and posture. Squat Snatch (Every :90 x 6 (1 Squat Snatch + 2 OHS)) Build from 60% of Squat Snatch

Announcements Mallard Team, Beginning 1/30/24 there will not be a 3:30pm class on Tuesdays. This change does not effect Mon, Wed or Friday. Mallard Crossfit – CrossFit “Better than Yesterday” Push ups burn calories while not having any special equipment. Metcon (Time) 1 mile run 20 Walking lunges (KB in goblet hold) 53/35 20 Push-ups