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Cardio CrossFit WOD, January 11, 2020

11 Jan, 2020

CFC 1.11.20

Metcon (Time)
AQAP with a partner complete:
800m Run (partners divide total into 200m or 400m runs)
80 Hang Power Cleans (95/65 or 75/55 or 45/35)
800m Row (partners divide total into 200m or 400m rows)
80 Front Squat
800m Run
80 Push Press
800m Row
80 Front Rack Lunges (40/leg)
800m Run

Time Cap: 40 Mins

Both partners use one barbell. The barbell cannot touch the ground. If it does, both partners have to do 10 Burpees each.

DBs can be used. If this is the case each partner performs 10 Burpees when each movement is complete. For example, 10 Burpees each after the 80 HPCs are done.

Archives Previous WODs
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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