Cardio CrossFit WOD, November 6, 2021

06 Nov, 2021

CFC 11.6.21

Metcon (Distance)

Partner AMRAP x 8 mins:
200m Run
Partners alternate after completed runs

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 8 mins:
10 Squats
10 Push Ups
10 Sit ups
Partners alternate after completed rounds

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 8 mins:
10 Wall Balls
10 Box Jumps
10 KB Swings
Partners alternate after completed rounds

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 8 mins:
10 Renegade Rows (35/20)
10 Devils Press (35/20)
10 DB Thrusters (35/20)
Partners alternate after completed rounds

Rest 2 Minutes

Metcon

EMOM x 5 mins:
5 V-Ups
10 sec Hollow Hold
10 Alternating Single Leg V-Ups
10 sec Hollow Hold

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

Cardio CrossFit WOD, November 6, 2021

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