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Cardio CrossFit WOD, December 24, 2020

24 Dec, 2020

CFC 12.24.20

Christmas Eve Wod (Dumbbells) (Time)
AQAP complete:
Buy In: 1000m Run

24 DB Push Press (50/35 or 35/20)
24 Pull Ups
24 Alternating DB Snatches (50/35 or 35/20)
24 Wall Balls (20/14)
24 T2B / HKR
24 HR Push Ups
24 Box Jumps (24/20)
24 DB Front Squats (50/35 or 35/20)
24 UNBROKEN DUs (or 288 singles)
24 DB Thrusters (50/35 or 35/20)
24 Weighted Sit Ups (20/14)
24 Burpees

Cash Out: 1020m Row

Time Cap: 30 mins
Metcon
EMOM x 4 mins:
1. 12 Sec Hollow Hold + 24 Flutter Kicks + 24 Scissor Kicks
2. 12 Sec Plank Hold + 24 Mountain Climbers + 12 Travelling Planks

Archives 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)

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