Cardio CrossFit WOD, September 18, 2020

18 Sep, 2020

CFC 9.18.20

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 mins:
12 Jumping Lunges
20 Sit Ups
100m Run

Rest 3 Mins

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 mins:
10 Alternating DB Snatches (35/20)
20 Box Jumps (24/20)
10 Cal Row

Metcon (Time)

AQAP complete:
30 KB Swings
30 Burpees over KB
100ft Goblet Lunge, Lunge, Squat
30 T2B
30 Single Arm Push Press (Right)
30 Single Arm Push Press (Left)

Time Cap: 15 mins

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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

Cardio CrossFit WOD, September 18, 2020

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