Cardio CrossFit WOD, July 1, 2020

01 Jul, 2020

CFC 7.1.20

Metcon (Time)

AQAP complete:
1000m Run
40 Prisoner Good Mornings
30 Shoulder Taps (L+R=1)
30 sec/side Side Plank
1000m Run
40 Scapula Push Ups
20 Tempo Push Ups
10 Wall Slides
1000m Run
20 Alternating Lunges
10 Coassack Squats
5 Wall Walks

Time Cap: 25 mins

Cookie (Time)

AQAP Complete:
10 Box Jumps (36/30)
400m Row

Goal is Sub 4 mins!

Time Cap: 5 mins

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Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs

Cardio CrossFit WOD, July 1, 2020

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