Cardio CrossFit WOD, May 21, 2021

21 May, 2021

CFC 5.21.21

Metcon

EMOM x 12 mins:
1. 45 secs DUs
2. 45 secs Rope Pass Through Lunges
3. 45 secs Wide Leg Good Mornings
4. 45 secs Walk Out to Plank and Jump In

Metcon (Time)

AQAP complete:
15 DB Push Press (50/35)
25 DB Deadlifts
500m Row
12 DB Push Press
20 DB Deadlifts
400m Row
9 DB Push Press
15 DB Deadlifts
300m Row

Time Cap: 12 mins

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 mins:
5 Strict Pull Ups / Ring Rows
10 Burpees

Archives

Previous WODs

Daily Workout - Fri, Jun 2

Metcon

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

Technique

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

Metcon

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.

Metcon

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

Cardio CrossFit WOD, May 21, 2021

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