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Cardio CrossFit WOD, May 29, 2021

29 May, 2021

CFC 5.29.21

Metcon (Time)
AQAP complete 4 rounds of:
8 Jumping Squats
12 Push Ups
16 V-Ups (Sit Ups)
20 Burpee Tuck Jumps
400m Run Buy in and Cash Out

Time Cap: 15 mins
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
20 DB Hang Power Cleans (35/20)
20 DB Thrusters
20 DB Push Press
20 DB Alt Hang Snatches
20 DB OH Lunges (each leg)
20 DB Front Squats

Divide reps as desired
After each set of 20 reps complete 3 Synchronized Burpees
200m Partner Run after each completed round
Start with the 200m Run
Metcon
EMOM x 5 mins:
10 Flutter Kicks
5 V-Ups
10 Scissor Kicks
5 V-Ups

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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