Cardio CrossFit WOD, May 14, 2022

CFC 5.14.22

Metcon (Time)

With a partner complete 40 rounds of:
5 Wall Balls (20/14)
3 Burpee Box Jumps (24/20)
1 Renegade Devil’s Press (35/20)

*Partners alternate between completed rounds.
**Every 5 mins (starting at 0:00) both partners run 200m together

Time Cap: 40 mins

Metcon

EMOM x 12 mins:
1. 10 sec Plank Hold + 10 Mountain Climbers + 10 Plank Thrusts
2. 10 sec Hollow Hold + 10 Single Leg V-Ups + 10 sec Hollow Hold
3. 10 sec Oblique Plank Hold (L) + 10 Oblique Thrusts (L) +
10 sec Oblique Hold (L)
4. 10 sec Oblique Plank Hold (R) + 10 Oblique Thrusts (R) +
10 sec Oblique Hold (R)

Archives

Previous WODs

Daily Workout - Mon, Mar 27

Metcon

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

RESOURCES