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Cardio CrossFit WOD, November 14, 2020

14 Nov, 2020

CFC 11.14.20

Metcon (Time)
AQAP with a partner complete:
100 DB Power Cleans (35/20)
80 Burpee Box Jump Overs (24/20)
60 DB S2O (35/20)
1200m Run or 1500m Row or 2.25 miles
50 DB Power Cleans (35/20)
40 Burpee Box Jump Overs (24/20)
30 DB S2OH (35/20)
800m Run or 1000m Row or 1.5 miles

Time Cap: 40 mins

Divide work evenly but as desired for all movements except for running, rowing or bike.
Alternate every 200m on Run, 250m on the Row or 0.4 mile on the Bike

Archives Previous WODs
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.
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
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)

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