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Cardio CrossFit WOD, October 19, 2021

19 Oct, 2021

CFC 10.19.21

Metcon
Complete 2 sets of:
50 Banded Biceps Curls
50 Banded Triceps Extensions

These are meant to be performed unbroken and quickly as a warm up…they will burn!
Metcon (AMRAP – Reps)
AMRAP x 5 mins:
DB Bench Press (25/15)

Aim for 150 reps or more
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 mins:
2,4,6,8,10…increase by 2 reps each round
KB Swings (53/35)
Squat Jumps

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 mins:
2,4,6,8,10…increase by 2 reps each round
Alternating DB Snatches (35/20)
Sit Ups

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 mins:
2,4,6,8,10…increase by 2 reps each round
Burpees
OH Plate Lunges

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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