Cardio CrossFit WOD, March 7, 2020

07 Mar, 2020

CFC 3.7.20

Metcon (Time)

AQAP with a partner complete:
500 DUs / 750 Singles

No limit or minimum to the amount of jumps each partner can complete as long as one works and one rests. However, every time the jumper messes up partners must switch.

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 20 mins:
8 T2B / HKR
6 Devil’s Presses
14/12 Cal Row

Partners alternate completed rounds. Every time athlete completes round they must perform 5 Burpees before resting.

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Previous WODs

Daily Workout - Mon, Jan 30

Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))

Rest 2 Minutes

Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)

Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift

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