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Cardio CrossFit WOD, January 29, 2022

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29 Jan, 2022

CFC 1.29.21

Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 3 mins:
3/side Alternating DB Snatches (35/20)
6 Push Ups
9 Air Squats

3 mins rest between sets
Metcon (Time)
AQAP with a partner complete:
Buy In: 400m Run together

80 Hang Power Clean (95/65 – 35/20)
80 Front Squat
80 Push Press
80 Front Rack Lunges

Cash Out: 400m Run together

Time Cap: 20 mins

Both partners use one barbell. The barbell can not touch the ground. If it does both partners have to stop what they are doing and perform 10 Burpees each (one holds the barbell while the other does their Burpees, then switch).
If you are not familiar with barbell movements, you can complete the workout with DBs.

Metcon
EMOM x 6 mins:
1. 10 sec Side Plank + 15 Side Plank Thrusts + 10 sec Side Plank
2. Opposite side

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

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