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Cardio CrossFit WOD, May 14, 2020

14 May, 2020

CFC AHW 5.14.20
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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
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins