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Cardio CrossFit WOD, December 24, 2019

CFC 12.24.19

Christmas Eve Wod (Time)
AQAP complete:
24 Push Press (75/55)
24 Pull Uups
24 Snatch (75/55) or 24 Alternating DB Snatch
24 Wall Balls (20/14)
24 T2B / HKR
24 HR Push Ups
24 Box Jumps (24/20)
24 Back Squats (75/55)
24 UNBROKEN Double Unders (or 359 singles)
24 Thrusters (75/55) or DB Thrusters
24 Weighted Sit Ups (20/14)
24 Burpees

Cash Out: Row 359m

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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