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Mallard Crossfit – CrossFit “Better than Yesterday” Sleep helps you get along better with people. Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups

Mallard Crossfit – CrossFit “Better than Yesterday” Not getting enough quality sleep regularly raises the risk of many diseases and disorders. Metcon (No Measure) 5 min progression THEN 3 sets: 8-10 C2b or pull-ups 5/5 single leg glute bridgesUse this time to work on your pull ups. Partner WOD (AMRAP – Rounds and Reps) 20

Mallard Crossfit – CrossFit “Better than Yesterday” Good sleep improves your brain performance, mood, and health . Metcon (Checkmark) 4 rounds: (with DB`s) 10 bench press 10 renegade rows 10 bicep curlsUse different weights as needed for the different movements. Metcon (AMRAP – Reps) 3x on each machine: :15 easy + :30 sprint *rest 1:30

Mallard Crossfit – CrossFit “Better than Yesterday” The record for the longest period without sleep is 11 days Deadlift (Every :90 x 6 (5 Reps)) (1:3 tempo) Build from 50% as form allows. All 5 deadlifts done without dropping the bar. (stand up at normal pace but take at least 3 seconds to touch the

Mallard Crossfit – CrossFit “Better than Yesterday” The record for the longest period without sleep is 11 days Deadlift (Every :90 x 6 (5 Reps)) (1:3 tempo) Build from 50% as form allows. All 5 deadlifts done without dropping the bar. (stand up at normal pace but take at least 3 seconds to touch the

Mallard Crossfit – CrossFit “Better than Yesterday” Humans spend 1/3 of their life sleeping. Metcon (AMRAP – Reps) Every 4:00 x 5: 400m run 20 RKBS (50/35) MAX t2b in remaining time *rest 2 min b/t sets*Goal is to maintain the same number of t2b each round. Use today to practice bigger sets. Score is

Mallard Crossfit – CrossFit “Better than Yesterday” Humans spend 1/3 of their life sleeping. Metcon (AMRAP – Reps) Every 4:00 x 5: 400m run 10 RKBS (50/35) 10 Air squats MAX t2b in remaining time *rest 2 min b/t sets*Goal is to maintain the same number of t2b each round. Use today to practice bigger

Mallard Crossfit – CrossFit “Better than Yesterday” 12% of people dream entirely in black and white Squat Snatch (Every :90 x 6: 1 High Pull + 1 Hang Squat Snatch + 1 Squat Snatch) Build over all sets from 65% of squat snatch as form allows. Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds

Mallard Crossfit – CrossFit Metcon (No Measure) Testing

Mallard Crossfit – CrossFit “Better than Yesterday” Running shoes should be purchased about ½ size bigger than regular shoes. Deadlift (Every :90 x 6 (4 Reps)) Build over all sets from 65% Metcon (AMRAP – Rounds and Reps) 14 min AMRAP: 15/12 Cal row 12 Plank jacks 9 HR Push-ups 6 Burpees over rower