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Cardio CrossFit WOD, August 14, 2021

14 Aug, 2021

CFC 8.14.21

Metcon (Time)
AQAP with a partner complete:
Buy In: 400m Banded Partner Run

100 Jumping Lunges
50 Burpees over Partner
(partner holds plank, must hop or step over them)
100 DB Power Cleans (50/35)
50 T2B or HKR
(partner holds single DB overhead)
100 DUs / 200 Singles
50 Cal Row
(partner holds DBs in Front Rack)

Cash Out: 400m Banded Partner Run

Time Cap: 35 mins
Metcon
EMOM x 6 mins:
1. 10 Alternating Single Leg V-Ups + 10 Scissor Kicks + 10 sec Hollow Hold
2. 10 Cross Body Mountain Climbers + 10 Traveling Plank + 10 sec Plank Hold

Archives Previous WODs
Daily Workout - Thu, Nov 24
Metcon

200m Run

Complete 3 sets of:

8/side Banded External Rotations (elbow to trunk)

8/side Banded External Rotation (elbow high)

8 Narrow Push Ups

8 Empty Barbell Bench Press (building through sets)

Bench Press (Complete 5 sets of 5 reps at: 60-70-75-80-85% of 1RM)
Bench Press (Complete 1 set for max reps at 95% of 1RM)
Metcon (Calories)

Partner AMRAP x 20 mins:

A - Max Calorie Assault Bike / Rower

B - Complete 2 sets of the following:

5 Deficit HSPUs / Kipping HSPUs / DB Press / Push Ups

10 C2B Pull Ups / Pull Ups / Ring Rows

15 Air Squats

Switch when 2 sets are complete.

Metcon

Complete 2 sets of:

20 Alternating DB Curls

Optional Extra Work

AQAP complete:

30 Push Ups

15 Wall Walks

10 Rope Climbs

15 Wall Walks

30 Push Ups

 

Complete 3 sets of:

15 DB Reverse Flys

15 Incline Bench Prone Trap Raises

Rest 2 mins

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