May 6th, 2020

6
May

May 6th, 2020

CrossFit Black Box – CrossFit

Topic: 6:00AM Zoom WOD
Time: May 6, 2020 06:00 AM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/82794568401?pwd=c1pGZGxDVjMyVFRCcWQyK3BuMFRqdz09

Meeting ID: 827 9456 8401
Password: 001099

Topic: 12:00PM Zoom WOD
Time: May 6, 2020 12:00 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/83914675282?pwd=eGFWSVZiQlBVNjh2K0swaXZTU2Rndz09

Meeting ID: 839 1467 5282
Password: 009396

Meeting ID: 839 1467 5282
Password: 009396
Find your local number: https://us02web.zoom.us/u/kdlycIibyB

Topic: 5:30PM Zoom WOD
Time: May 6, 2020 05:30 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/89629360408?pwd=ZGR5eitqUithOVZQUWJ0NnpFRDRyUT09

Warm-up

Warm-up (No Measure)

60 Sec Deep Squat Stretch

60 Sec Cobra Pose

3 Rounds:

:15 Jumping Jacks

:15 Air Squats

:15 Sit-ups

:15 Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

Death By Thrusters (You choose the weight)

1 Thruster in 1st Minute

2 Thrusters in 2nd Minute

3 Thrusters in 3rd Minute

Continue the pattern until you can no longer complete the required number of reps for a given minute. Score rounds and extra reps completed
Click here for workout demo: https://youtu.be/f4wjUpLPreg

Metcon (No Measure)

2 Rounds for Quality:

1:00 Max Russian Twists, 20/14

1:00 Flutter Kicks

1:00 Plank Hold

1:00 Rest

Competitor

Clean and Jerk (5-5-5-5-5-5-5)

*Heaviest weight possible for each set. Rest as needed between sets.