Cardio CrossFit WOD, September 18, 2021

18 Sep, 2021

CFC 9.18.21

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 10 mins of Run for Distance:
400m Sprint each then
200m Sprint each then
start over to 400m…..
One works while the other rests

Metcon (4 Rounds for reps)

Complete 4 rounds for reps of:
1 min Push Ups
1 min DB Clean & Jerks (35/20)
1 min Renegade Rows (35/20)
1 min DB Squat Cleans (35/20)
1 min Rest

California Roll (Time)

30-20-10-20-30
Alternating DB Snatches (35/20)
DB Goblet Squats
DB Weighted Hollow to Crunch

Time Cap: 20 mins

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

Cardio CrossFit WOD, September 18, 2021

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Cardio CrossFit WOD, September 18, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!