Cardio CrossFit WOD, April 30, 2022

4.30.22

Metcon (Time)

AQAP complete:
Buy In – 400m Run

Then 4 rounds of:
8 Jumping Squats
12 Push Ups
16 V-Ups (Sit Ups)
20 Burpee Tuck Jumps

Cash Out – 400m Run

Time Cap: 15 mins

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 20 mins:
20 DB Hang Power Cleans (35/20)
20 DB Thrusters
20 DB Push Press
20 DB Alt Hang Snatches
20 DB OH Lunges
20 DB Front Squats

Divide reps as desired.
After each set of 20 reps complete 3 Synchronized Burpees!
200m Partner Run after each completed round
Start with a 200m Partner Run!

Metcon

EMOM x 5 mins:
10 Flutter Kicks
5 V-Ups
10 Scissor Kicks
5 V-Ups

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Daily Workout - Thu, Jan 26

Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins

Cardio CrossFit WOD, April 30, 2022

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