Cardio CrossFit WOD, August 19, 2020

19 Aug, 2020

CFC 8.19.20

Metcon

3 min Warm Up Row:
1 mins Easy Pace
1 min Moderate Pace
1 min Hard pace

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 mins:
20 Deadbugs (10/side)
8/side Single Arm DB Strict Press
8/side Single Arm DB Sumo Deadlifts
8 Inchworms with a Push Up

Metcon (3 Rounds for reps)

Complete 3 sets for max reps of:
1 min Devil’s Press (35/20)
1 min V-Ups
1 min DB Renegade Rows
1 min Calorie Row
Rest 1 min

Metcon (3 Rounds for reps)

EMOM x 6 mins:
1. 8 Seated DB Arnold Press
2. Max Diamond Push Ups (T1111)

Record DIamond Push Ups each round

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs