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Cardio CrossFit WOD, August 29, 2020

29 Aug, 2020

CFC 8.29.20

Metcon
EMOM x 9 mins:
1. 100m Run
2. 8 Down Ups
3. 10 Spiderman Lunges with Thoracic Twist
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 15 mins of:
A – 15/11 Cal Row or 10/8 Cal Assault Bike
B – Amrap of:
10 Plate Ground to Overhead (45/25)
10 Burpees to Plate
10 Plate OH Lunges
10 Plate Off Set Push Ups (5 per side)

Partners switch when Plate AMRAP is complete.
Your rest comes after you complete the Row or Bike.
Dumbbell Dumb and Dumber (Time)
AQAP complete 30 rounds of:
1 DB Squat Clean (35/20)
1 DB Hang Squat Clean
1 DB Thruster

Time Cap: 15 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
3 Tuck Jumps / 6 Jumping Jacks
6 Pike Compressions

Archives 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

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