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Cardio CrossFit WOD, August 20, 2021

20 Aug, 2021

CFC 8.20.21

Metcon
EMOM x 18 mins:
1. 40 secs DUs / Singles
2. 40 secs Wide Leg Good Mornings
3. 40 secs Wide Leg Walk Outs to Push Up
4. 40 secs Spiderman Lunges with Thoracic Twist
5. 200m Run
6. Rest
Dirty 30 (Time)
30 Box Jumps (24/20)
30 Jumping Pull Ups
30 KB Swings (53/35)
30 Walking Lunge Steps (15 each leg)
30 Knees to Elbows
30 Push Press (45/35)
30 Back Extensions
30 Wall Ball Shots (20/14)
30 Burpees
30 DUs

Time Cap: 20 mins

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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