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Cardio CrossFit WOD, April 23, 2022

CFC 4.23.22

Junkyard Dog Warm Up
Metcon (Time)
With a partner complete:

With a 14 min running clock complete 10 rounds of:
10 Cal Assault Bike / 100m Run
8 Alternating DB Snatches (50/35)
6 Burpees over DBs

Once 14 mins is up go straight into:
AQAP complete:
1000m Row
80 Box Jump Overs (24/20)
60 Synchronized Sit Ups
40 Down Ups
20 Synchronized Sit ups
1000m Row

Time Cap: 35 mins

For the first part, one partner completes full round while the other partner rests. If you finish in under 14 mins then the rest of the time is rest.
However, once the 14 mins is up, wherever you are, move on to the next part.

For the second part you can divide the reps as desired, where one person works while the other rests. Except for the sit ups which are synchronized.

TABATA Hollow Hold / Plank

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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