May 11th, 2020

11
May

May 11th, 2020

CrossFit Black Box – CrossFit

Topic: 6:00AM Zoom Meeting
Time: May 11, 2020 06:00 AM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/82683708875?pwd=WDJQQlgrRUcyUkp1MUVUU0xLT2VBQT09

Meeting ID: 826 8370 8875
Password: 007680

Topic: 12:00PM Zoom WOD
Time: May 11, 2020 12:00 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/83479208234?pwd=WDQzYms0cW5ydUlLOENCOHFUMHpJQT09

Meeting ID: 834 7920 8234
Password: 004423

Topic: 5:30PM Zoom WOD
Time: May 11, 2020 05:30 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/89205098841?pwd=czEvaGtpampnUHlYRWc3TzZkU0d2QT09

Meeting ID: 892 0509 8841
Password: 028516

Warm-up

Warm-up (No Measure)

60 Sec Pigeon Pose, each side

10 Reps 90/90 Hip Rotations

3 Rounds:

3 Up/Downs

6 Goblet Squats

9 Push-ups

Metcon

Competitor

Metcon (Time)

4 Rounds for time:

6 Devils Press, 50/35s

9 DB Thrutsers, 50/35s

12 Burpees Over Dumbbells
Click here for workout demo: https://youtu.be/TW-g1ov8CsI

Metcon (No Measure)

3 Supersets

3Snatch Lift-offs, 3″

3Snatch Lift-offs, mid thigh

Rest 90 Seconds

3-3-3-3

Snatch, pause at mid thigh

*Drop and reset each rep. Weight does not need to be heavy. Increase only if you are still capable of keeping proper technique on the lift-offs.