Cardio CrossFit WOD, September 30, 2020

30 Sep, 2020

CFC 9.30.20

Metcon

Complete 3 rounds of 9 mins each of:
1000m Row or 800m Run
Then 3 sets of:
10 Tuck Jumps
10 Push Ups
10 Air Squats *

Rest the remainder of the 9 mins
* Do the 1st rd with Air Squats, 2nd rd with Jump Squats and 3rd rd with Jumping Lunges

Metcon

EMOM x 5 mins:
10 Alt Single Leg V-Ups
10 sec Hollow Hold
5 V-Ups

Rest remaining time in each minute

Archives

Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs