Cardio CrossFit WOD, September 23, 2021

23 Sep, 2021

CFC 9.23.21

Metcon (Time)

AQAP complete:
600m Run
20 Lunge, Lunge, Squat
10 Burpees
400m Run
16 Lunge, Lunge, Squat
16 Burpees
200m Run
10 Lunge, Lunge, Squat
20 Burpees

Time Cap: 15 mins

Metcon (Time)

AQAP complete:
42 Cal Row
42 Wall Balls (20/14)
30 Cal Row
30 Wall Balls
18 Cal Row
18 Wall Balls

Time Cap: 15 mins

TABATA Flutter / Scissor Kicks

Archives

Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs