Cardio CrossFit WOD, November 16, 2020

16 Nov, 2020

CFC 11.16.20

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 mins of:
20 Wall Balls
Rest 30 secs
20 KB Swings
Rest 30 secs
20 Ring Rows / Bent Over DB Rows (35/20)
Rest 30 secs
20 HR Push Ups
Rest 30 secs
400m Run
Rest 30 secs

Metcon

EMOM x 5 mins:
10 Up and Down Planks
10 sec Plank Hold
10 Cross Body Mountain Climbers
10 sec Plank Hold

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Previous WODs

5.19.22

Metcon

200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups

Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)

Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!

Saturday Partay (Time)

AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees

Time Cap: 18 mins

Metcon

IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed

Metcon

Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

Cardio CrossFit WOD, November 16, 2020

Stay in the Loop!

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Cardio CrossFit WOD, November 16, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!