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Cardio CrossFit WOD, January 8, 2022

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08 Jan, 2022

CFC 1.8.22

Metcon (Time)
AQAP with a partner complete:
200 Mountain Climbers
100 Box Jumps (24/20)
80 KBS (53/35)
80 Weighted Sit Ups (20/14)
20 Rope Climbs / Pull to Stands

All while doing completing: 3200m Run

Time Cap: 30 mins

One person working on the chipper movements while the other partner works on the run. Switch whenever you feel necessary. Once the run is compete, partners go back and forth on the remaining work. All work can be divided as desired.

Metcon
EMOM x 6 mins:
1. 10 sec Plank Hold + 5 Traveling Plank + 10 Plank Thrusts + 10 sec Plank Hold
2. 10 Sec Holllow Hold + 10 Alternating Single Leg V-Ups + 10 sec Hollow Hold

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift