Cardio CrossFit WOD, September 5, 2020

05 Sep, 2020

CFC 9.5.20

Metcon (Time)

AQAP with a partner complete:
200 DUs / 400 Singles
50 Devil’s Press (35/20)
200 DUs / 400 Singles

Time Cap: 20 mins

One works while the other rests for all movements.
Perform 25 DUs / 50 Singles at a time while partner rests.
(You can also substitute Jumping Jacks for DUs)
Perform 5 Devil’s Presses at a time while partner rests.

Partner Karen 2 (Time)

AQAP with a Partner complete:
150 Wall Balls (20/14)
Each Partner completes 15 Wall Balls at a time while partner rests.
Resting Partner must first complete 3 Burpees before they can rest.
Switch when both partners are finished their required movement.

Time Cap: 15 mins

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 10 mins:
A – 100m Run
B – Hold Plank
Switch when run is complete

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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, September 5, 2020

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