Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 11.21.17

By Posted in - Cary CrossFit WODs on November 20th, 2017 0 Comments

Power Clean EMOM 12×1
Use first 5 sets to get to ~85%, rest of sets at that weight)

SL RDL 4x6e
Wtd. Pullup 2×5, 2×3
Parallete L-sit 3x20s

2′ Challenges w/ 1′ rest btw
Rx
BB Back Squat (60/45kg)
Weighted Pushup (10/5kg plate)
Assault …

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Cary Crossfit WOD 11.20.17

By Posted in - Cary CrossFit WODs on November 19th, 2017 0 Comments

10′ to Find Snatch Max

Front Squat 2×6, 3×4
Ring Dips 4×6-8 (add wt if you can get 8 easy)

3×3′ Rounds Straight Through (next round starts immediately)
Start w/ 400m Row
With remaining time, Amrap
10 KB Swings (24/16kg)
5 Pullups

Score …

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Cary Crossfit WOD 11.16.17

By Posted in - Cary CrossFit WODs on November 15th, 2017 0 Comments

Deadlift 8×2 on 90″

SL DB Hip Thrust 4x8e
Diamond Pushup 4x Challenge (last set to failure)
Plate Straight Leg Sit up 3×10 (finish seated with plate extended overhead)

EMOM Ladder
BB Thruster (45/30kg) + Pullup

*Start with one rep of …

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Cary Crossfit WOD 11.14.17

By Posted in - Cary CrossFit WODs on November 13th, 2017 0 Comments

Power Snatch 3×2, 2×1

“Kelly” (25′ Cap)
50-40-30-20-10
Squat
Pushup
V-up

*Record attempts must be video recorded.
Squats done to a ball that puts hip crease below the knee.
Pushups to easy button
V-ups must touch hands and feet to ground, touch hand above …

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