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Cardio CrossFit WOD, November 3, 2020

03 Nov, 2020

CFC 11.3.20

Metcon
EMOM x 9 mins of:
1. 15 DB Front Squats
2. 30 Sec Plank Hold
3. 20 Banded Pull Aparts
Metcon
Complete 3 rounds of:
10 DB Bench Press
10 One Arm DB Bent Over Rows (each arm)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 KB Swings (53/35)
10 Box Jumps (24/20)
10 Ring Dips / Box Dips
100m Run
Metcon
EMOM x 5 mins:
10 Flutter Kicks
10 Scissor Kicks
10 Alt Single Leg V-Ups
10 sec Hollow Hold

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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