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Cardio CrossFit WOD, April 23, 2022

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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 - Mon, Mar 27

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))
Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement - No Thrusters
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs