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Cary CrossFit WOD 7.26.21

Snatch Complex 6x2x(1+1+1) E2MOM
Snatch Pull + Hang Power Snatch (BK) + OH Squat

Snatch Pull 5, 4, 3

40” on/20” off, Rotating x 3 Rounds each:
1. AMRAP KB Swings (24/16kg)
2. AMRAP Push-ups
3. AMRAP KB Goblet Reverse Lunges (24/16kg)

Rx+: 32/24kg KB
Score = Total […]

2021-07-23T18:49:42-04:00Cary CrossFit WODs|

Cary CrossFit WOD 7.24.21

Power Clean 6×3 E2MOM

RDL 3×8
BWD Sled Drag 3x30yd

For Time: (10’ Cap)
20 Box Jumps (24/20”)
20 SA DB Snatches (40/25#)
20 Single DB Box Step-ups (40/25#, 24/20”)
20 DB Snatches
20 Box Jumps

Rx+: 50/35# DB

2021-07-21T08:15:41-04:00Cary CrossFit WODs|

Performance Fitness Endurance 7.24.21

12’ Dynamic Warm-up

For Time: (20’ Cap)
600m Run
4 Rounds of DB Complex*
600m Run
4 Rounds of DB Complex
600m Run

*DB Complex:
6 DB Deadlifts
5 DB Hang Cleans
4 DB Front Squats

Rx = 2x(40/25#)
Rx+ = 2x(50/35#)

Midline Stability – 45” on/15” off x 3 Rounds:
1. Slider Mtn. […]

2021-07-21T07:42:06-04:00Endurance WODs|

Cary CrossFit WOD 7.23.21

Floor Press 2×7, 3×5
Pull-ups 5×5-8 (Aim for Chest to Bar)

4’ on/1’ off, Alternating x 2 Rounds Each:
1. Row 500m
15 Wall Balls (20/14#)
AMRAP Toes to Bar

2. Row 500m
15 KB Swings (24/16kg)
AMRAP Deload Push-ups

Score = Total Reps (T2B + Push-ups)

2021-07-21T07:05:33-04:00Cary CrossFit WODs|

Performance Fitness Endurance 7.22.21

12’ Dynamic Warm-up (Include Hurdle Mobility)

6’ on/2’ off x 4 Rounds, Alternating:
1. Run 300m (1 lap around building)
Then, AMRAP
10 Plate Around the Worlds
10 Lateral Lunge Shuffles
10 Alt. SL V-ups

2. Run 300m
Then, AMRAP
10 Plate Snatches
10 Plate OH Lunges
10 L-Overs

2021-07-21T17:47:36-04:00Endurance WODs|

Cary CrossFit WOD 7.21.21

Sumo Deadlift 2×10, 3×7

30” on/30” off x 3 Rounds:
1. AMRAP Hang Power Cleans (40/28kg)
2. AMRAP Burpee over BB
3. AMRAP Echo Bike Cals

Score = Total reps
Rx+: 50/35kg, Super Burpee over BB
Beat the Coach: 118 Rx+ (Alex Penner)

Body Armor – 3 Sets
8-12 […]

2021-07-19T13:26:52-04:00Cary CrossFit WODs|
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