Posts By: Cary CrossFit

Cary Crossfit WOD 9.21.19

By Posted in - Cary CrossFit WODs on September 20th, 2019 0 Comments

10’ Handstand Practice

Bear Complex (1e clean + front squat + push press + back Squat + behind neck push press)
5x”2” working to heaviest set

15′ Amrap
2-4-6-8-10… etc
Deadlift (Rx = 60/40kg)(Rx+ = 80/60kg)
Super Burpee Over Bar
Box Step …

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Cary Crossfit WOD 9.20.19

By Posted in - Cary CrossFit WODs on September 19th, 2019 0 Comments

5’ Double Under Practice

EMOM x4
1. 5 OH Squats (work ahap)
2. 40m Double KB Front Rack Carry
3. 25 Double Unders
4. 20s Ring Dip Support Hold

3 Rounds for max reps
1’ Pullup
1’ Thrusters (40/28kg)
1’ Cal Bike
2’ Rest

Start in …

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Cary Crossfit WOD 9.19.19

By Posted in - Cary CrossFit WODs on September 18th, 2019 0 Comments

Deadlift 5×3, 1×10 @70%

SA DB Row 4x8e
Ring Superman 3×10

10’ Amrap
Rx
1 Power Clean (60/40kg)
5 Deload Pushups
5 Toes to Bar
7 Bodyweight squats

Rx+
1 Power Clean (70/50kg)
3 Handstand Pushups
5 Toes to Bar
7 Bodyweight Squats

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Performance Fitness Endurance 9.19.19

By Posted in - Endurance WODs on September 18th, 2019 0 Comments

3′ Bike
3′ Jump Rope
Dynamic Stretches

5′ Amrap Sprint
5e Lunge Jumps
5 Slam Balls
5 Plyo Pushups

For Time
300m Run
30 Wall Ball Catch and Release
30 V-Ups
30e Mountain Climbers
300m Run
25 Wall Ball
25 V-Ups
25e Mountain Climbers
300m Run
….
Down by 5 each round – …

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