Cardio CrossFit WOD, September 26, 2020

26 Sep, 2020

CFC 9.26.20

Metcon (Time)

With a Partner Complete:

30-20-10
KB Swings (53/35)
Sit Ups

Then –

30-20-10
Wall Balls (20/14)
Push Ups

Then –

30-20-10
Calorie Row
Pull Ups

Then –

30-20-10
Goblet Squats (53/35)
OH Plate Lunges (35/15)

Time Cap: 30 mins
Complete 200m run between each couplet
One works while other rests except on the run

Metcon (Time)

AQAP with a partner complete 4 rounds each of:
A – 100m Run
B – 10/side Alternating V-Ups

Time Cap: 10 mins
Must wait till both partners are complete their exercises
before switching

Archives

Previous WODs

Daily Workout - Mon, Jun 5

Metcon

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows

Metcon

In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set

Cardio CrossFit WOD, September 26, 2020

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