Cardio CrossFit WOD, October 9, 2021

09 Oct, 2021

CFC 10.9.21

Metcon (Time)

AQAP with a partner complete 2 rounds of:
400m Run
200m Run
100m Run
A completes 400m while B rests, then B complete 400m run while A rests. Continue through each run as so.

Time Cap: 16 mins

Metcon (Time)

AQAP complete 4 rounds of:
4 Pull Ups
8 Jump Squats
12 Push Ups
16 V-Ups / Sit Ups
20 Burpee High Jumps

Time Cap: 15 mins

Partners alternate between movements until 4 rounds have been completed.

Metcon (Time)

AQAP with a partner complete:
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)

Time Cap: 12 mins

Divide reps as desired where one works while the other rests

Metcon

EMOM x 6 mins:
1. 10 Travelling Planks + 10 Shoulder taps + 10 sec Plank Hold
2. 10 Bicycle Crunches + 10 Flutter Kicks +
10 Scissor Kicks + 10 Sec Hollow Hold

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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

Cardio CrossFit WOD, October 9, 2021

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