NEWS

NUTRITION BONUS POINTS: Take a walk, hike, jog, run, bike, skip, anything OUTDOORS with a friend/buddy for 60 minutes. Post proof on social media, tag @daybreakcrossfit, and earn 3 bonus points! You can earn up to 9 points this week (that’s 3 outdoor activities with a friend)!!

WOD

“Proper”

METCON

5 Rounds
5 Deadlift
50 Double Unders

Weight: 315/205

MASTERS

5 Rounds
5 Deadlift
15 Attempts

Weight: 225/155

MOVE

5 Rounds
5 Deadlift
75 Single Unders

Weight: 185/135

WOD GUIDANCE & GOALS
Your legs aren’t gonna know what hit them! The combo of deadlift and jumping is bizarre. As soon as you’re done with 5 heavy deadlifts, take two to three deep breaths before jumping and shake out your legs at the same time to get them ready to move again. Choose a weight for the deadlifts that you have to break 3-2 or even 2-2-1. Target sub 10 minutes.

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FOUNDATIONS

Daybreak Foundations is designed to augment our daily workouts and should be performed in succession over the course of 8 weeks. Ideally, these can be completed after your daily workout in the gym or at home. If you have any questions about how to incorporate our Foundations program into your routine, please reach out to Mel or email us at [email protected].

WEEK 5 of 8

MON

Row
3 rounds
for max meters:
Row 500m at threshold pace
Row 250m at recovery pace

Landmines
Tabata
w/25 or 15# plate on bar

TUE

Snatch
Work up to a max for the day.

Clean and jerk
Work up to a max for the day.

THU

Box Squat
10 rounds
on the :90 seconds
2 Box squat (light and fast)

FRI

GHD Sit Up
100 reps
to parallel or full ROM
*in as few sets as possible