Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 9.13.17

By Posted in - Cary CrossFit WODs on September 12th, 2017 0 Comments

Complex 5×2+3+4
Hang Clean
Front Squat
Deadlift

Bulgarian Split Squat (DB or BB) 4x6e
Static Bar Hang 4×25″ (add wt)
Plate V-up 4×12

3 x 3′ Rounds
300m Run
20 DB DL HP (24/16kg)
In the remaining time perform pushups for score
Go directly into the …

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Cary Crossfit WOD 9.11.17

By Posted in - Cary CrossFit WODs on September 10th, 2017 0 Comments

KB Snatch 5x4e (coaches teach technique – DB Snatch for alternate)

Front Squat 6×2
DB Upright Row 4×10

Double WOD (Rx+ must do Rx+ for both) (Split groups if necessary)

6′ AMRAP (Score = Total Reps)
20 Wall Ball (20/14)
30 …

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Cary Crossfit WOD 9.6.17

By Posted in - Cary CrossFit WODs on September 5th, 2017 0 Comments

Hang Power Clean + Hang Squat Clean 6×1+1

BB Push Press 2×6, 2×4
Eccentric Pullups 4×5-7 @ 6 seconds
Wtd. Plank 4x30s

20-15-10
Goblet Squat (32/24kg)
Deload Pushup
200m Run after each round

Rx+
Back Squat (70/40kg)
Weighted Pushup (10/5kg)
200m Run after each round

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Cary Crossfit WOD 9.5.17

By Posted in - Cary CrossFit WODs on September 4th, 2017 0 Comments

Snatch Complex EMOM 8×2+1 (Stay light, fast, and crisp)
Power Snatch
OH Squat

BB Split Squats 2x8e, 2x6e
Handstand Pushup 4×6-8

50’s For Time…
50 BB Thrusters (30/20kg)
*Every time you drop/rack the bar – 10 Burpees before continuing
50 KB Swings (24/16kg)
*Every …

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