Cardio CrossFit WOD, March 7, 2020

07 Mar, 2020

CFC 3.7.20

Metcon (Time)

AQAP with a partner complete:
500 DUs / 750 Singles

No limit or minimum to the amount of jumps each partner can complete as long as one works and one rests. However, every time the jumper messes up partners must switch.

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 20 mins:
8 T2B / HKR
6 Devil’s Presses
14/12 Cal Row

Partners alternate completed rounds. Every time athlete completes round they must perform 5 Burpees before resting.

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Previous WODs

5.19.22

Metcon

200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups

Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)

Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!

Saturday Partay (Time)

AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees

Time Cap: 18 mins

Metcon

IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed

Metcon

Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

Cardio CrossFit WOD, March 7, 2020

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Cardio CrossFit WOD, March 7, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!