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Cardio CrossFit WOD, April 30, 2020

30 Apr, 2020

CFC AHW 4.30.20
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EMOM x 8 mins:
1. 25ft Shuttles
2. 30 secs DUs/Singles
3. 8 Inchworms with a jump in
4. 10 Push Ups + 15 sec Plank Hold
Complete 3 rounds of:
10 Double DB Upright Rows
10/side Glute Bride DB Press
20 Weighted Russian Twists
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 Mins of:
10 Double DB Hang Cleans
20 Single Arm Alternating OH Weighted Lunges
8 Burpee Broad Jump Bear Crawl Back

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 Mins of:
10 DB Push Jerks
20ft Bear Crawl
8 DB Burpees (one DB in each hand, no jump)
Complete for quality
10 Side Plank Oblique Thrusts (Left)
30 sec Side Plank (Left)
10 Side Plank Oblique Thrusts (Right)
30 sec Side Plank (Right)
Rest 1 min
10 Up Down Planks
10 Plank Alternating Leg Lifts
60 sec Plank Hold

Archives Previous WODs
Daily Workout - Thu, Jan 26

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans


EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins