May 5th, 2020

5
May

May 5th, 2020

CrossFit Black Box – CrossFit

Topic: 6:00am Zoom WOD
Time: May 5, 2020 06:00 AM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/85300893372?pwd=TG5wVjJWZThaOWkrTEhiNUJxY0VwZz09

Meeting ID: 853 0089 3372
Password: 001490

Topic: 12:00PM Zoom WOD
Time: May 5, 2020 12:00 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/88407861472?pwd=cDIzL3ZDem10aW1BN2pZU2hNZnpiQT09

Meeting ID: 884 0786 1472
Password: 007685

Topic: 5:30PM Zoom WOD
Time: May 5, 2020 05:30 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/88959615588?pwd=bXZnYU13dzgyZ2NxdWZOVEdvQXJnQT09

Meeting ID: 889 5961 5588
Password: 022767

Warm-up

Warm-up (No Measure)

60 Sec Couch Stretch, each side

30 Sec Calf Stretch, each side

3 Rounds:

10 DB/KB RDL’s

3 Inch Worms

10 Alternating Lunges w/twist

Metcon

Metcon (AMRAP – Reps)

As many reps as possible in 6 mins of:

2 Dumbbell Snatches, 50/35 lbs

20 Double Unders

4 Dumbbell Snatches, 50/35 lbs

20 Double Unders

6 Dumbbell Snatches, 50/35 lbs

20 Double Unders

Rest 3 mins

Increase each round by 2 reps with dumbbell. Reps are total, NOT both sides.

Rest 3:00 then move onto second AMRAP
Click here for workout demo: https://youtu.be/bJJM-JqefVY

Metcon (AMRAP – Reps)

As many reps as possible in 6 mins of:

2 Single Arm Dumbbell Reverse Lunges

20 Double Unders

4 Single Arm Dumbbell Reverse Lunges

20 Double Unders

6 Single Arm Dumbbell Reverse Lunges

20 Double Unders

Continue The Same Way

Reps are total, NOT each side. Dumbbell in front rack. You choose which side to hold the dumbbell on.

Competitor

Metcon (Time)

3 rounds for time of:

Run, 600 m

Rest 2 mins

Run, 600 m

Rest 2 mins

Run, 600 m

Rest 7 mins