Cardio CrossFit WOD, September 19, 2020

19 Sep, 2020

CFC 9.19.20

Metcon (Time)

AQAP complete 4 rounds of:
8 Jumping Squats
12 Push Ups
16 V-Ups (Sit Ups)
20 Burpee Tuck Jumps
400m Run Buy in and Cash Out

Time Cap: 15 mins

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 20 mins:
20 DB Hang Power Cleans (35/20)
20 DB Thrusters
20 DB Push Press
20 DB Alt Hang Snatches
20 DB OH Lunges (each leg)
20 DB Front Squats

Divide reps as desired
After each set of 20 reps complete 3 Synchronized Burpees
200m Partner Run after each completed round
Start with 200m Run

Metcon

EMOM x 5 mins:
10 Flutter Kicks
5 V-Ups
10 Scissor Kicks
5 V-Ups

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Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Cardio CrossFit WOD, September 19, 2020

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