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

6.23.22

Metcon

For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run

Shoulder Press (In a 10 min window: 12-10-8 (TX120))

Metcon

5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)

Metcon (AMRAP - Rounds and Reps)

Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises

A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round

Metcon

IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)

Metcon

Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

Cardio CrossFit WOD, October 19, 2021

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Cardio CrossFit WOD, October 19, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!