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Cardio CrossFit WOD, April 18, 2020

18 Apr, 2020

CFC AHW 4.18.20
Please check your email for the invite to our 9:30am Cadio ZOOM Workout!

Metcon
In 8 mins complete 2-3 rounds of:
2 x 25ft Shuttle (down and back = 1)
30 Sec Standing Straddle
5/side Samson Stretch Hold (3 sec pause)
5/side Half Kneeling Single Arm DB Press
5 No Jump Burpees
Metcon (4 Rounds for reps)
Back to Back EMOMs
EMOM x 6 mins:
1. Max Squat Jumps
2. Max Push Ups
Immediately into…
EMOM x 6 Mins:
1. Max Jumping Lunges
2. Max Dips

If you are entering your score do so as follows:
Round 1 = Total Squat Jumps
Round 2 = Total Push Ups
Round 3 = Total Jumping Lunges (L+R=2)
Round 4 = Total Dips
United In Movement Wod #7 (AMRAP – Rounds and Reps)
AMRAP x 10 mins of:
2-4-6-8-10-12-14… etc…
Single Arm Alternating Devil Press (50/35)
30 DUs
Metcon (Time)
AQAP complete:
150 Sit Ups
EMOM complete 25 Russian Twists

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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