Cardio CrossFit WOD, July 22, 2020

22 Jul, 2020

CFC 7.22.20

Metcon (Time)

AQAP complete:
40 Wall Balls (20/14)
40 DB Hang Cleans (35/20)
40 Pull Ups / Ring Rows
40 DB Deadlifts
40 Push Ups
40 Box Jumps (24/20)
40 KB Swings (53/35)
40 T2B / Hanging Knee Raises
40 DB Alternating Hang Snatches
40 DUs / 80 Singles
40 Sit Ups
40 Burpees

200m Run at the start of the metcon and at the completion of every 40 rep movement.

Time cap: 40 mins

Archives

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

RESOURCES