Cardio CrossFit WOD, March 5, 2021

05 Mar, 2021

CFC 3.5.21

Metcon (Time)

AQAP complete:
400m Run
21 Travelling Planks
300m Run
15 Travelling Planks
200m Run
9 Travelling Planks

Time Cap: 10 mins

Metcon (Time)

21-15-9
Walk Outs to Push Up
Air Squats

Time Cap: 8 mins

Metcon (Time)

21-15-9
Cal Row
DB Push Press (35/20)

Time Cap: 6 mins

Metcon (Time)

AQAP complete:
30 DUs / 60 Singles
21 Devil’s Press (35/20)
30 DUs / 60 Singles
15 Devil’s Press
30 DUs / 60 Singles
9 Devil’s Press

Time Cap: 12 mins

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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, March 5, 2021

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