April 20th, 2020

20
Apr

April 20th, 2020

CrossFit Black Box – CrossFit

Topic: 6:00AM Zoom WOD
Time: Apr 20, 2020 06:00 AM Eastern Time (US and Canada)
Join Zoom Meeting
https://zoom.us/j/95278893660?pwd=d1BwYVZhMXpXYjAzWjI0SXBOOHlVUT09

Meeting ID: 952 7889 3660
Password: 002521

Topic: 12:00PM Zoom WOD
Time: Apr 20, 2020 12:00 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://zoom.us/j/92054575708?pwd=QW9rbXpPZVhFNThTYURuWS9sQ2hmdz09

Meeting ID: 920 5457 5708
Password: 019224

Topic: 5:30PM Zoom WOD
Time: Apr 20, 2020 05:30 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://zoom.us/j/93724872739?pwd=NmVJUXQza2s2cGs4M01Qd0NuTWIwUT09

Meeting ID: 937 2487 2739
Password: 020186

Warm-up

Warm-up (No Measure)

60 Second Lizard Stretch, each side

60 Second Single Leg Over, each side

3 Rounds

3 Broad Jumps + 3 Air Squats

3 Inch Worms w/cobra Pose

3 Piked HSPU (feet on ground)

Metcon

Support Your Local Box Workout 3 (Time)

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

50-lb/35-lb DBs

24/20-in. box

Time cap: 20 minutes
Click here for a workout demo from CrossFit HQ: https://youtu.be/l7xoN_L_m2k

Metcon (AMRAP – Reps)

Tabata Push-ups

8 rounds of 20 seconds of work followed by 10 seconds of rest.

*Score is total reps for all rounds

Competitor

Metcon (Weight)

EMOM for 15:00

1 Clean

2 Front Squats

1 Split Jerks

*Build across the workouts if able.

Modified for those without a barbell…Death By Style.

1 of each movement in the first min

2 of each movement in the sec minute

Etc. Build until you are no longer able to complete the reps in a given minute. Weight should be lighter here than if doing EMOM. Can use DB’s for this.