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Cardio CrossFit WOD, November 28, 2020

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28 Nov, 2020

CFC 11.28.20

Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 35 mins:
400m Banded Partner Run
100 Jumping Lunges
(partner holds bottom of squat)
50 Burpees over Partner
(one holds plank partner must perform Burpee then hop or step over plank)
50 T2B / HKR / Toes to Post
(partner holds single DB overhead)
100 DUs / 200 Singles
50 Cal Row
(partner holds DBs in Front Rack)

Run performed together
All other movements split 50/50 with either one works while other rests or one works and the other performs designated movemnet
EMOM x 6 mins:

10 sec Hollow Hold
10 Flutter Kicks
10 sec Hollow Hold
10 Scissor Kicks
10 sec Hollow Hold

10 sec Plank Hold
10 Mountain Climbers
10 sec Plank Hold
5 Traveling Planks
10 sec Plank Hold

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean