Cardio CrossFit WOD, May 14, 2020

14 May, 2020

CFC AHW 5.14.20

Please check your email for the invite to our 7:15am & 12:30pm ZOOM workouts!

Metcon

TABATA Jump Rope

Then complete 2 rounds of:
10 Rope Pass Throughs
10 Rope Helicopters
10 Rope OH Alternating Lunges
5 Walkouts to Push Up with a jump in

Metcon

EMOM x 10 mins:
1. 8-16 Alt DB Snatches
2. 6-12 Single Arm DB Thrusters (3-6/arm)

Rest 5 Mins

Metcon

E3MOM x 15 mins:
10 Single DB Hold Reverse Lunges
15 DB Goblet Squats
20 Sit Ups

Metcon (Time)

AQAP complete:
60 Alternating Box Step Ups
EMOM 10 DUs & 5 No Jump Burpees
(Start with DUs & Burpees)

Time Cap: 10 mins

Metcon (Time)

AQAP Complete:
50 Alternating V-Ups / 100 Bicycle Crunches

Archives

Previous WODs

6.23.22

Metcon

For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run

Shoulder Press (In a 10 min window: 12-10-8 (TX120))

Metcon

5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)

Metcon (AMRAP - Rounds and Reps)

Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises

A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round

Metcon

IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)

Metcon

Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

Cardio CrossFit WOD, May 14, 2020

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Cardio CrossFit WOD, May 14, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!