Cardio CrossFit WOD, December 14, 2019

CFC 12.14.19

Metcon (Time)

With a partner complete 10 Rounds (5 each) of:
120m Rowling Row

Both Partners complete 1 Hand Release Push Up for every meter over or under for all 10 rounds.

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 24 mins:
Partner 1 completes 1 Round of the following –
10 Burpee Box Overs (24/20)
8 DB Snatches (50/35)
18 Air Squats

Partner 2 completes 500m Row OR 400m Run

Partner 1 starts with 10 Burpee Box Overs, while Partner 2 starts their 500m Row or 400m Run. When both partners are done that is 1 round. Partners switch and continue.

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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

Cardio CrossFit WOD, December 14, 2019

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