Cardio CrossFit WOD, October 13, 2020

13 Oct, 2020

CFC 10.13.20

Metcon

EMOM x 12 mins:
1. 14 DB Push Press
2. 15/12 Cal Row
3. 15 DB Thrusters
4. 40 DUs / 60 Singles

Metcon (AMRAP – Rounds and Reps)

In 25 mins complete:
3000m Run
200 DUs / 400 Singles
In remaining time complete AMRAP of:
3,6,9,12, etc…
DB S2O (35/20)
DB Deadlifts (35/20)

You can break up the run and jump rope as you wish as long as you complete the designated total distance and reps. Then, in the remaining time, perform an AMRAP of the listed movements.

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Previous WODs

5.18.22

Metcon

200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down

Shoulder Press (Weight)

In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs

Metcon (Time)

AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises

Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.

Metcon

IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs

Metcon

Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

Cardio CrossFit WOD, October 13, 2020

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Cardio CrossFit WOD, October 13, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!