• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Cardio CrossFit WOD, March 20, 2021

20 Mar, 2021

CFC 3.20.21

Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 10 mins:
100m Run
10 Alternating Jumping Lunges
Metcon (Time)
On a running clock:

AQAP with a partner complete:
5 DB Thrusters (35/20) / BB (95/65)
5 Burpees over DBs / Burpees over Barbell (bar facing)
10 DB Thrusters
10 Burpees over DBs
15 DB Thrusters
15 Burpees over DBs
20 DB Thrusters
20 Burpees over DBs
(Partners alternate between listed movements: 5 Thrusters, 5 Thrusters, 5 Burpees, 5 Burpees, 10 Thrusters, 10 Thrusters, etc…)

At 20 mins start the next wod

"Partner DB Double DT"
AQAP alternate between 10 completed rounds of:
12 DB Deadlifts (35/20)
9 DB Hang Power Cleans
6 DB S2O

Time Cap: 35 mins

Metcon
EMOM x 5 mins:
10 sec Hollow Hold
10 Bicycle Crunches
10 sec Hollow Hold
10 Flutter Kicks
10 sec Hollow Hold

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

Stay in the Loop!

Enter your email address to receive member only notices & offers.