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Cardio CrossFit WOD, May 18, 2021

18 May, 2021

CFC 5.18.21

Metcon
Complete 3 rounds of:
100m Run
10 Spiderman Lunges with a Thoracic Twist
10 Cossack Squat Stretches
5 Down Ups
Metcon (Time)
AQAP complete:
15 DB Ground to Overhead (50/35)
25 Air Squats
800m Run
12 DB G2O
20 Air Squats
400m Run
9 G2O
15 Air Squats
200m Run
(single DB)

Time Cap: 15 mins
Metcon (Time)
10-8-6-4-2
Strict Pull Ups / Ring Rows
15/10 Push Ups after each set

Rest 3 mins

2-4-6-8-10
Strict Pull Ups / Ring Rows
15/10 Push Ups after each set

Time Cap: 15 mins

Archives Previous WODs
Daily Workout - Fri, Nov 25
Metcon

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

Metcon

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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