CrossFit WOD, April 29, 2020

CrossFit WOD, April 29, 2020

4/29/20
Zoom Schedule
Wednesday 3PM Mobility with Alyson

Zoom 7pm Throw Down HAP, DANE S., DERRICK and ERICH have all been called out.

Zoom 564-790-2205
password 243401

Couple of reminders:
You have until Wednesday at Midnight to log all of your scores. You can redo any WOD up until midnight.

YOU NEED A JUDGE ON ZOOM OR in person. It can be anyone.

EVERYONE IS PARTICIPATING. Put your score in WODIFY PLEASE! This will only be fun if everyone does it.

Metcon
Metcon (Time)
4 Rounds:
50 DU OR 150 Singles OR 75 side to side line jumps
30 Air Squats

Please make sure you squat all the way down and stand all the way up in the squat.
Metcon (2 Rounds for reps)
For Time:
Round 1 On Minute 0:00
60 Thruster

Round 2 On Minute 7:00
60 Snatches

If you have a barbell it is 75/55
If you have a DB it is One DB 50/35. Barbell Snatches are hang only. DB goes to the ground.
For those that have different equipment there will be extenuating circumstances. Just discuss them with me or Eric.

Thrusters are a full squat into a full extension of hips shoulders knees and ankles all in line.

Snatches please lock out at the top.

Metcon (4 Rounds for reps)
AMRAP x 3
Burpees

Rest 1 Minutes

AMRAP x 3
Lunges

Rest 1 Minutes

AMRAP x 3
Burpees

Rest 1 Minutes

AMRAP x 3
Lunges

Lunges: please touch knee to ground and please stand all the way up

Burpees: Please Stand up straight when you jump and lay down so your chest is flat on the ground.

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