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Cardio CrossFit WOD, September 11, 2020

11 Sep, 2020

CFC 9.11.20

Metcon
EMOM x 12 mins:
1. 45 secs DUs
2. 45 secs Rope Pass Thrugh Lunges
3. 45 secs Wide Leg Good Mornings
4. 45 secs Walk Out to Plank and Jump In
Metcon (Time)
AQAP complete:
15 DB Push Press (50/35)
25 DB Deadlifts
500m Row
12 DB Push Press
20 DB Deadlifts
400m Row
9 DB Push Press
15 DB Deadlifts
300m Row

Time Cap: 12 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 mins:
5 Strict Pull Ups / Ring Rows
10 Burpees

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips