Cardio CrossFit WOD, March 11, 2020

11 Mar, 2020

CFC 3.11.20

Partner Karen (Time)

150 Wall Balls (20/14)
Start with partner 200m Sprint
One partner works at a time
Everytime you break up a set of wall balls or rest both partners must run 200m penalty lap together.
(In case of inclement weather then each partner rows 125m sprint)

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Previous WODs

Daily Workout - Fri, Nov 25

Metcon

200m Run

90 secs/side Hip & Knee External Rotation

Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides

Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here. Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)

Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go

Metcon

In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins