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Cardio CrossFit WOD, June 18, 2022

CFC 6.18.22

Metcon (Time)
AQAP with a partner complete:
100 DB Power Cleans (50/35 – 35/20)
80 Burpee Box Jump Overs (24/20)
60 DB S2OH (50/35 – 35/20)
1200M Run or 1500M Row or 90/72 Cals Assault Bike
50 DB Power Cleans (50/35 – 35/20)
40 Burpee Box Jump Overs (24/20)
30 DB S2OH (50/35 – 35/20)
800M Run or 1000M Row or 60/48 Cals Assault Bike

Time Cap: 40 mins

Divide work evenly but as desired for all movements except running. Alternate every 200M on Run, 250m Row or 15/12 Cals on the Assault Bike.

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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