Cardio CrossFit WOD, September 12, 2020

12 Sep, 2020

CFC 9.12.20

Metcon (Distance)

Partner AMRAP x 10 mins of Run for Distance:
400m Sprint each then
200m Sprint each then
Start over to 400m…etc…

One works while the other rests!

Metcon (4 Rounds for reps)

Complete 4 rounds for reps of:
1 min Push Ups
1 min DB Clean & Jerks (35/20)
1 min Renegade Rows (35/20)
1 min DB Squat Cleans (35/20)
1 min Rest

California Roll (Time)

30-20-10-20-30
Alternating DB Snatches (35/20)
DB Goblet Squats
DB Weighted Hollow to Crunch

Time Cap: 20 mins

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