May 1st, 2020

1
May

May 1st, 2020

CrossFit Black Box – CrossFit

Topic: 6:00AM Zoom WOD
Time: May 1, 2020 06:00 AM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/85984528591?pwd=SWs4YXdqYkVQUzlYeVh2WGxuTzROZz09

Meeting ID: 859 8452 8591
Password: 023671

Topic: 12:00PM Zoom WOD
Time: May 1, 2020 12:00 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/84738467770?pwd=S1VoM3FuakREclhEUWF5SVF6ZHp5QT09

Meeting ID: 847 3846 7770
Password: 015912

Topic: 5:30PM Zoom WOD
Time: May 1, 2020 05:30 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/81689256462?pwd=OFdoa21SZGVNY1lHcHF2VCtlVUVGQT09

Meeting ID: 816 8925 6462
Password: 010029

Warm-up

Warm-up (No Measure)

60 Sec Deep Squat Stretch

60 Sec Frog Stretch

10 Reps Alternating 90/90 Hip Rotations

2 Rounds:

:30 Air Squats w/pause

:30 Jumping Jacks

:30 Hand Release Push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 mins:

20 Wall Balls, 20/14 lbs

10 Hang Power Cleans, 135/95

15 Box Jumps, 24/20″

*Scale to MedBall cleans if no target is available.
Click here for workout demo: https://youtu.be/KJOs5CEafYU

Weightlifting

Metcon (No Measure)

4 rounds for quality of:

8 Floor Press

8 Bent Over Rows

*Use dumbbells or barbell…whatever you have available. tempo for Floor press is @42X1

Competitor

5k Run (Time)

Max Effort 5k Run
*Ideally this will be done in the morning, prior to doing the daily workout. If not, separate this by at least 3 hours from the WOD