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Cardio CrossFit WOD, November 13, 2021

13 Nov, 2021

CFC 11.13.21

Metcon (Time)
AQAP with a partner complete:
100 DB Power Cleans (45/25)
80 Burpee Box Jump Overs (24/20)
60 DB S2OH (45/25)
1200M Run or 1500M Row or 90/72 Cals Assault Bike
50 DB Power Cleans (45/25)
40 Burpee Box Jump Overs (24/20)
30 DB S2OH (45/25)
800M Run or 1000M Row or 1.5 Miles

Time Cap: 40 mins

(Split work evenly, but as desired for all movements except Running , Row or Bike. Alternate every 200m on the Run, 250m on the Row or 0.4 mile on the Bike.

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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