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Cardio CrossFit WOD, December 11, 2021

11 Dec, 2021

CFC 12.11.21

Metcon (Time)
With a partner on a 14 min running clock complete 10 rounds of:
100m Run
8 Alternating DB Snatches (50/35)
6 Burpees over DBs (lateral)

Once 14 mins is up go straight to the next part

AQAP with a partner complete:
1000m Row
80 Box Jump Overs (24/20)
60 Synchronized Sit Ups
40 Down Ups
20 Symchronized Sit Ups
1000m Row

Time Cap: 30 mins

For first section partners alternate through cometed rounds.
For the second second divide reps as desired with one working while the other rests except for Sit Ups which are completed together.

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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