Cardio CrossFit WOD, July 21, 2020

21 Jul, 2020

CFC 7.21.20

Metcon (Time)

21-18-15-12-9-6-3
Calories Row
Deficit Push Ups
Sit Ups

Time Cap: 16 mins

Metcon

EMOM x 10 mins:
1. 50 DUs / 100 Singles
2. 15-20 KB Swings

Metcon

TABATA
DB Clean & Jerk

Rest 1 min

TABATA
Devil’s Press

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Previous WODs

6.22.22

Metcon

200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans

Deadlift + Hang Power Clean + Push Jerk (Weight)

Perform the listed movements as a complex

Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)

Metcon (3 Rounds for reps)

Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets

Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.

Metcon

IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs

Metcon

Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

Cardio CrossFit WOD, July 21, 2020

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Cardio CrossFit WOD, July 21, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!