Cardio CrossFit WOD, September 24, 2020

24 Sep, 2020

CFC 9.24.20

Metcon

EMOM x 12 mins:
1. 40 DUs / 60 Singles
2. 10/side Alternating DB Strict Press
3. 12 Alternating DB Box Step Ups
4. 10 Down Ups

Metcon (Time)

AQAP complete 10 rounds of:
12 Alternating DB Snatches (35/20)
6 Burpees over DBs
3 DB Thrusters

Time Cap: 16 mins

Metcon

EMOM x 5 mins:
10/ Side Mountain Climbers
10 Plank Thrusts
10 sec/side Side Planks

Archives

Previous WODs

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