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Cardio CrossFit WOD, January 2, 2022

Cardio CrossFit – Mon, Jan 2

2023 New Year WOD (Time)
AQAP complete:
23 Deadlifts (95/65)
23 Push ups
23 Front Squats (95/65)
23 V-Ups (Hollow to Crunches)
23 Hang Power Cleans (95/65)
23 Wall Balls (30/20)
23 KB Swings (53/35)
23 GI Janes (1 Burpee + 1 Jumping Pull Ups)
23 Shoulder to Overhead (95/65)
23 Russian Twist Total (with Med Ball)
23 Power Snatch (95/65)
23 HSPUs
23 Bar MUs (C2B – Pull Ups – Ring Rows)
23 Overhead Squats (95/65)
23 T2B / HKR
23m (75ft) HS Walk (or Bear Crawl)
23 Box Jumps (24/20)
23 Cal Row (56 Mountain Climbers L+R=1)
23 Thrusters (95/65)
23 Burpees
(Complete 20 DUs / 40 Singles before you start each movement!)

Time Cap: 60 mins

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips