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Cardio CrossFit WOD, June 2, 2020

02 Jun, 2020

CFC AHW 6.2.20
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Metcon
Complete 3 rounds of:
50 singles (Jumping Jacks)
10 Pass Throughs with Rope (Arm Circles)
20 Cossack Squat Stretches
20 Lunges
10 Shoulder Taps
6 Pike Push Ups

Time Cap: 15 mins
Macho Taco (AMRAP – Rounds and Reps)
Complete 5 rounds of AMRAP x 3 mins of:
40 DUs
20 Jumping Lunges
Max Rounds of DB Macho Man in remaining time
(3 Power Cleans + 3 Front Squats + 3 S2O)
Rest 1 minute between rounds
Pick up where you left off
Score is total rounds and reps of Macho Man
Metcon
AQAP complete:
30 Pike Compressions
Every break perform 5/side Elbow Plank Leg Lifts

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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