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Cardio CrossFit WOD, January 9, 2021

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09 Jan, 2021

CFC 1.9.21

Metcon (Time)
AQAP complete:
50 DUs / 100 Singles
50 Wall Balls
25 Pull Ups (Ring Rows)
50 DUs / 100 Singles
40 Wall Balls
20 Pull Ups (Ring Rows)
50 DUs / 100 Singles
30 Wall Balls
15 Pull Ups (Ring Rows)
50 DUs / 100 Singles
20 Wall Balls
10 Pull Ups (Ring Rows)
50 DUs / 100 Singles
10 Wall Balls
5 Pull Ups (Ring Rows)

Time Cap: 25 mins
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 15 mins:
12 Hang Power Cleans (35/20)
9 Front Squat
6 Push Press
3/side Front Rack Lunges

Partners alternate through competed rounds. Every time a partner completes a round they perform 3 Burpees before resting.
Metcon
EMOM x 6 mins:
1. 10 Sec Hollow + 10 Flutter Kicks + 10 Scissor Kicks + 10 Alt Single Leg V-Ups + 10 sec Hollow
2. 10 sec Plank Hold + 10/side Cross Body Mountain Climbers + 5 Travelling Planks + 10 Sec Plank Hold

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift