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Cardio CrossFit WOD, April 17, 2021

17 Apr, 2021

Zoom Workout 4.17.21
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200m Run Warm Up
Girls Just Want To Have Fun (Time)
"Grace"
30 Clean & Jerks

Rest 2 mins

"Fran-ish"
21-15-9
Thrusters
Burpees

Rest 2 mins

"Isabel"
30 Snatches

Rest 2 mins

"Diane"
21-15-9
Deadlifts
Pike Push Ups

Use DBs/KBs for all movements
For Grace and Isabel alternate arms every rep
For Fran and Diane alternate arms every 5 reps
Metcon
AQAP complete 3 rounds of:
10 V-Ups
20 sec Hollow Hold
10/side Mountain Climbers
20 sec Plank Hold
10 Side Plank Thrusts (R)
20 sec Side Plank Hold (R)
10 Side Plank Thrusts (L)
20 sec Side Plan Hold (L)

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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