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Cardio CrossFit WOD, March 17, 2021

17 Mar, 2021

CFC 3.17.21

Metcon
3 min Warm Up Row
1 mins Easy Pace
1 min Moderate Pace
1 min Hard pace
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
20 Deadbugs (10/side)
8/side Single Arm DB Strict Press
8/side Single Arm DB Sumo Deadlifts
8 Inchworms with a Push Up
Metcon (3 Rounds for reps)
Complete 3 sets for max reps of:
1 min Devil’s Press (35/20)
1 min V-Ups
1 min DB Renegade Rows
1 min Calorie Row
Rest 1 min
Metcon
EMOM x 8 mins:
1. 8 Seated DB Arnold Press
2. Max Diamond Push Ups (T1111)

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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