Cardio CrossFit WOD, November 27, 2020

27 Nov, 2020

CFC 11.27.20

Metcon

EMOM x 12 mins:
1. 12/side Cross Body Mountain Climbers
2. 30 sec Hollow Hold
3. 30 sec Goblet Squat Hold
4. 30 sec No Jump Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 mins:
100 DUs / 200 Singles
30 DB Front Squats (35/20)
30 DB Hang Power Cleans (35/20)
30 DB Front Squats (35/20)

Metcon (Time)

AQAP complete:
100 Plank Thrusts

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Previous WODs

Daily Workout - Thu, Jan 26

Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins

Cardio CrossFit WOD, November 27, 2020

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