Cardio CrossFit WOD, May 7, 2022

CFC 5.7.22

Metcon (Time)

With a Partner Complete:

200m Run (each)

30-20-10
KB Swings (53/35)
Sit Ups

200m Run (each)

30-20-10
Wall Balls (20/14)
Push Ups

200m Run (each)

30-20-10
Calorie Row
Pull Ups

200m Run (each)

30-20-10
Goblet Squats (53/35)
OH Plate Lunges (35/15)

200m Run (each)

Time Cap: 40 mins
(one works while the other rests)

Metcon (Time)

AQAP with a partner complete 4 rounds each of:
A – 100m Run
B – 10/side Alternating V-Ups

Time Cap: 10 mins
Must wait till both partners are complete their exercises before switching.

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Daily Workout - Fri, Jun 2

Metcon

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys

Technique

In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight

Metcon

Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.

Metcon

Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean

Cardio CrossFit WOD, May 7, 2022

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