Cardio CrossFit WOD, May 9, 2020

09 May, 2020

CFC AHW 5.9.20

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Metcon

200m Run
10/side Step Ups with 3 sec down
12 Plank Thrusts/See Saw Planks
10/side Windmills
8/side Single Leg Deadlifts
2 Wall Walks
400m Run
10/side Step Ups with 3 sec down
12 Plank Thrusts/See Saw Planks
10/side Windmills
8/side Single Leg Deadlifts
2 Wall Walks
200m Run

Metcon (Time)

AQAP complete:
150 Wall Balls
EMOM complete 5 No Jump Burpees
Start with the Burpees

Time Cap: 12 mins

Metcon (Time)

Complete 3 rounds of:
200m Run
15 No Push Up Burpees
10 HR Push Ups

Metcon

For Quality complete:
50 Dead Bug Passes (Hand to Foot = 1)

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Daily Workout - Tue, Mar 21

Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs

Cardio CrossFit WOD, May 9, 2020

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