Cardio CrossFit WOD, September 4, 2021

04 Sep, 2021

CFC 9.4.21

Garage Fight (3 Rounds for reps)

Complete 3 rounds for total reps with 1 min at each station of:
Single DB Thrusters (35/20)
Single DB Hang Snatches (35/20)
Jumping Lunges
Single DB Hang Clean & Jerks (35/20)
Burpees over DB
Rest

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 20 mins:
100m Run
15 Air Squats
10 Sit Ups
15 Push Ups
10 Pull Ups / Ring Rows

Partners alternate movements (one works while other rests).
Every 4 mins stop and complete 10 Synchronized Burpees. Start with the Synchronized Burpees!

Metcon

EMOM x 6 mins:
1. Complete the following on one side:
10 sec Side Plank Hold
10 Side Plank Thrusts
10 Sec Side Plank Hold
2. Other Side

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Previous WODs

5.23.22

Metcon

2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)

Back Squat (Complete 4 sets of 5 reps at T22X1)

In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM

Metcon

For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)

Metcon

Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

Cardio CrossFit WOD, September 4, 2021

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Cardio CrossFit WOD, September 4, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!