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Cardio CrossFit WOD, May 5, 2020

05 May, 2020

CFC AHW 5.5.20
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Complete 2 rounds of:
200m Run or 30 Lunges
10 Alternating Step Ups (down in 3 secs)
5 Tempo Push Ups (3131)
AMRAP x 5 mins (Warm Up Pace):
15 Plank to Squats
10 Dips
EMOM x 8 mins:
8 Bent Over Rows
8 Clean & Jerks
8 Deficit Push Ups
(Should have about 20 secs rest each minute)
Metcon (AMRAP – Reps)
AMRAP x 10 mins:
Devil Thrusters

Devil’s Press right into Thruster

TABATA Side Planks
Cool Down Stretch:
1 min Standing Straddle
1 min/side Twisted Cross
1 min Low Dragon (Right)
1 min Pigeon (Right)
1 min Low Dragon (Left)
1 min Pigeon (Left)
1 mins Puppy Dog

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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