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Cardio CrossFit WOD, May 4, 2020

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04 May, 2020

CFC AHW 5.4.20
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Alternating TABATA
30 DUs / 60 Singles
5 Walk Outs to Push Up with Jump In
4/side Spiderman Lunge with Thoracic Twist
30 sec Hollow Hold
EMOM x 10 mins:
10 Bicep Curls
5 Push Ups
10 Strict Shoulder Press
5 Push Ups

You should have about 20 secs of rest each minute. Adjust the reps/weight accordingly.
Metcon (Time)
AQAP complete 10 rounds of:
25 DUs / 50 Singles
8 Burpees over DBs
6 Single Arm DB Snatches
4 Single Arm OH Lunges
2 DB Goblet Squats

Time cap: 25 mins
Alternate arms each round: Rd 1 = Left, Rd 2 = Right
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
20 Russian Twists
20 sec Hollow Hold
20 Pike Compressions

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