April 8th, 2020

8
Apr

April 8th, 2020

CrossFit Black Box – CrossFit

Warm-up

Warm-up (No Measure)

60 Second seated forward fold

60 Second pigeon pose

3 Rounds:

5 Single Leg RDL,s each leg

5 Hand Release Push-ups

5 Squat Jumps
Zoom Invites below:

Topic: 6:00AM Zoom WOD April 8th

Time: Apr 8, 2020 06:00 AM Eastern Time (US and Canada)

Join Zoom Meeting

https://zoom.us/j/551256020?pwd=UWVsSmkwZU8zQzczNVBOaFQzcDloZz09

Meeting ID: 551 256 020

Password: 012354

Topic: 12:00PM Zoom WOD April 8th

Time: Apr 8, 2020 12:00 PM Eastern Time (US and Canada)

Join Zoom Meeting

https://zoom.us/j/958902781?pwd=ekZ1OUdZVXF2SHo3ZkxHR2kzRFNmZz09

Meeting ID: 958 902 781

Password: 031772

Topic: 5:30PM Zoom WOD April 8th

Time: Apr 8, 2020 05:30 PM Eastern Time (US and Canada)

Join Zoom Meeting

https://zoom.us/j/207773211?pwd=MjFoOEFaNVZlUEpKVXdhYk5SQ3liUT09

Meeting ID: 207 773 211

Password: 023669

Metcon

Metcon (Time)

“Dumbbell DT”

5 Rounds:

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell STOH
Alternatives: if you don’t have a pair of dumbbells, you can use a barbell, or kettlebell(s)

Click the link for demo: https://youtu.be/T0G9IOfvOjM

Floor Press (5-5-5-5 @42X1 Tempo)

*Use dumbbells, kettlebells or barbell

Tempo means 4 second decent, 2 second pause at the bottom, press up as quickly as possible, then pause 1 second at the top

Bonus

Metcon (5 Rounds for time)

5 x 600m Run

3:00 Rest between
*Keep initervals as close to each other as possible