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Cardio CrossFit WOD, March 13, 2021

13 Mar, 2021

CFC 3.13.21

Metcon (Time)
AQAP with a partner complete 8 rounds of:
6 Burpees
12 Air Squats
100m Run

Time Cap: 15 mins
Athletes alternate through completed rounds. One works while the other rests.
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 16 mins:
6 Push ups
12 Alternating Lunges
18 Jumping Jacks

Athletes alternate movements (one works while other rests).
Every 4 mins stop and complete 200m run together.
Start with 200m run
Metcon (Time)
AQAP with a partner complete 10 rounds of:
10 Alternating DB Snatches (35/20)
30 DUs / 60 Singles

Time Cap: 15 mins
For 3 mins:
30 sec Hollow Hold
30 Mountain Climbers (L+R=1)
30 Sit Ups
Hold Plank for the time remaining

Archives Previous WODs
Daily Workout - Thu, Jan 26

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


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