April 17th, 2020

17
Apr

April 17th, 2020

CrossFit Black Box – CrossFit

Zoom WOD information below:

Topic: 6:00AM Zoom WOD
Join Zoom Meeting
https://zoom.us/j/93323893103?pwd=WnphUFAvWXRwZXBxWk1lWHovaEpBZz09

Meeting ID: 933 2389 3103
Password: 012611

Topic: 12:00PM Zoom WOD
Join Zoom Meeting
https://zoom.us/j/96318293454?pwd=QUhobWJMdVIrekNkK1VwOUdpK3pjdz09

Meeting ID: 963 1829 3454
Password: 005591

Topic: 5:30PM Zoom WOD
Join Zoom Meeting
https://zoom.us/j/98470653321?pwd=QTRMRG4ra2dGZkxqLzRNN3Q0Y25DZz09

Meeting ID: 984 7065 3321
Password: 016409

Warm-up

Warm-up (No Measure)

60 Second Couch Stretch, each side

30 Second Calf Stretch, each side

3 Rounds:

100m Jog

7 Strict Shoulder Presses

7 Good Mornings/RDLs

7 1/2 Squat jumps

Metcon

Metcon (5 Rounds for reps)

5 Rounds

1 Min at each station

Hang Power Snatch, 95/65

Bar Facing BurpeeS

Thrusters, 95/65

15m Shuttle Sprints

1:00 Rest
Click here for video demo and modifications: https://youtu.be/ShS0ZmFvdfI

Competitor

Metcon (No Measure)

EMOM for 12:00

1 Power Snatch

1 Hang Squat Snatch

1 Overhead Squat

*Should be performed prior to the daily wod when possible. If no barbell is available, you can work with a dumbbell or kettlebell and increase the reps to 2 snatches + 2 single arm OHS each arm per minute.