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Cardio CrossFit WOD, May 2, 2020

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02 May, 2020

CFC AHW 5.2.20
Please check your email for invite to our 9:30am ZOOM Workout!

EMOM x 12 mins of:
1. 45 secs Jumping Jacks
2. 45 secs Cossack Squat Stretches
3. 45 secs Alt Spiderman Lunge w/ Thoracic Twist
4. 2 Progressive Burpee Complexes
(No Jump Burpee, Burpee, Burpee w/ Vertical Jump,
Burpee with Tuck Jump)
Giancarlo (Time)
AMRAP x 9 mins:
10 Thursters
10 Ground to Overhead
Right into…
AQAP complete:
100 Lunges
100 Jumping Squats
150 Sit Ups
50 Air Squats
50 Lunges

Time Cap: 25 mins
Once AMRAP is complete jump right into movements. Complete movements in order.
If using Barbell: 95/65
If using Dumbbells: 50/35
Metcon (Time)
AQAP complete:
100 Scissor Kicks

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean