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Cardio CrossFit WOD, October 19, 2021

19 Oct, 2021

CFC 10.19.21

Metcon
Complete 2 sets of:
50 Banded Biceps Curls
50 Banded Triceps Extensions

These are meant to be performed unbroken and quickly as a warm up…they will burn!
Metcon (AMRAP – Reps)
AMRAP x 5 mins:
DB Bench Press (25/15)

Aim for 150 reps or more
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 mins:
2,4,6,8,10…increase by 2 reps each round
KB Swings (53/35)
Squat Jumps

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 mins:
2,4,6,8,10…increase by 2 reps each round
Alternating DB Snatches (35/20)
Sit Ups

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 mins:
2,4,6,8,10…increase by 2 reps each round
Burpees
OH Plate Lunges

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins