Posts By: Cary CrossFit

Performance Fitness SwOly 11.3.17

By Posted in - SwOly WODs on November 2nd, 2017 0 Comments

Hang Snatch + Snatch Balance 3×2+1 (lighter tech work)
Snatch 5×1

Snatch Grip Deadlift to Power Position 4×3 (pause just before lockout)
Band Pull apart Series 3x6e (Diagonal R, Diagonal L, Straight across)

Close Grip Bench Press 4×6
Hammer Curls …

Read More →

Cary Crossfit WOD 11.1.17

By Posted in - Cary CrossFit WODs on October 31st, 2017 0 Comments

Power Clean + Jerk 6×1+1

BB Split Squat 2x6e, 2x4e
Strict Pullup 4×8 (break up sets if needed but try to get the volume)
DB Kneeling Chop 4x8e

5′ Amrap
3 Pullups
6 Clap Pushups
9 KB Swings (24/16kg)

Rx+
5′ Amrap
5 Handstand Pushups …

Read More →