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Cardio CrossFit WOD, January 16, 2021

16 Jan, 2021

CFC 1.16.21

Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 3 mins:
3/side Alternating DB Snatches (35/20)
6 Push Ups
9 Air Squats

5 mins rest between sets
Each AMRAP is a full out sprint. Lots of rest here so go for it!
Metcon (Time)
AQAP with a partner complete:
80 Hang Power Clean (95/65)
80 Front Squat
80 Push Press
80 Front Rack Lunges

Time Cap: 20 mins

Divide reps as desired. Both partners use one barbell. The barbell can not touch the ground. If it does both partners have to do 10 Synchronized Burpees.

Metcon
EMOM x 6 mins:
1. 10 sec Side Plank + 15 Side Plank Thrusts + 10 sec Side Plank
2. Opposite side

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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