Cardio CrossFit WOD, January 21, 2023

Cardio CrossFit – Sat, Jan 21

Metcon (3 Rounds for reps)

Complete 3 sets of:

Partner AMRAP x 3 mins:

3/side Alternating DB Snatches (35/20)

6 Push Ups

9 Air Squats

Rest 3 mins between sets

Partners alternate through completed rounds

Metcon (Time)

AQAP with a partner complete:

80 DB Hang Power Cleans (35/20)

80 DB Front Squats

80 DB Push Press

80 DB Front Rack Lunges (40/leg)

Every 2 mins (starting at ‘0’) perform 8 Synchronized Burpees

Time Cap: 24mins

Metcon

EMOM x 6 mins:

1. 10 sec Side Plank + 15 sec Side Plank Thrusts + 10 sec Side Plank

2. Opposite side

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Previous WODs

Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Cardio CrossFit WOD, January 21, 2023

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