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CrossFit 4/7/2020
Online classes can be found by clicking the link below

7 AM w/Coach Emily
https://zoom.us/j/320182939?pwd=RStEQ3A3dmNROHFJUFZwTUE3Ymx0Zz09
Password: 604129

Noon w/Coach Tony
https://zoom.us/j/928369833?pwd=ajdrZmpDSlBvS25TMFpEN25RKy9tZz09
Password: 715454

4:30 PM w/Coach Braulio
https://zoom.us/j/270402480?pwd=a3Y0cWtOQWpvcDNXaTZaQUJVVFlRQT09
Password: 492495

Workout description can be found here:
https://youtu.be/LfTeOx9BJ5c
Warm-up
:30/Side PVC LAT Stretch
:30/Side Thread the Needle Pose
:30/Side Pigeon Stretch

2 Round
20 Double Under or Double Tap
10 Cossack Squats
10 Spiderman Lunge

1 Round
10 Pass Thru
10 Good Morning
10 PVC Jump and Shrug
10 PVC Front Squat
Weightlifting
Clean Practice: Use Broomstick, PVC or Barbell

3 Position Deadlift
3 x 5

Hi Pull from Position 1
3 x 8

Power Clean from Position 1
3 x 5

Power Clean from Position 2
3 x 5

Power Clean from Position 3
3 x 5
This is a practice session, with the goal being positions within the power clean. Take your time and move with purpose. Jump into an online class for coaching cues and feedback.
No Equipment WOD
Metcon (6 Rounds for reps)
AMRAP 2

25 Jumping Double Tap
8 Candlestick

Rest 1:00
Start each round from the top
Minimal Equipment WOD
Metcon (6 Rounds for reps)
AMRAP 2

30 Double Under
8 Turkish Sit Up

Rest 1:00
Start each round from the top
Full Gym WOD
Metcon (6 Rounds for reps)
AMRAP 2

30 Double Under
8 T2B

Rest 1:00
Start each round from the top
 
 
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