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Cardio CrossFit WOD, October 3, 2020

03 Oct, 2020

CFC 10.3.20

Metcon (Time)
AQAP with a partner complete 2 rounds of:
400m Run
200m Run
100m Run

Time Cap: 16 mins

A completes 400m while B rests, then B completes 400m run while A rests. Continue through each run as so.

Metcon (Time)
AQAP complete 4 rounds of:
4 Pull Ups
6 Jump Squats
8 Push Ups
10 V-Ups / Sit Ups
12 Burpee High Jumps

Time Cap: 15 mins

Partners alternate between movements until 4 rds completed

Metcon (Time)
Wall Balls (20/14)
Box Jumps (24/20)

Time Cap: 15 mins

Divide reps as desired where one works and one rests.

EMOM x 6 mins:
1. 10 Travelling Planks + 10 Shoulder taps + 10 sec Plank Hold
2. 10 Bicycle Crunches + 10 Flutter Kicks +
10 Scissor Kicks + 10 Sec Hollow Hold

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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