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Cardio CrossFit WOD, November 28, 2020

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
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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