Posts in the Category: Advanced WODs

Cary CrossFit Advanced WOD 5.26.13

By Posted in - Advanced WODs on May 26th, 2013 0 Comments

8′ Muscle Up skill

Snatch Balance 8×1

Front Squat 5×3
Single Arm KB Shoulder Press 4×6 ea side

For time…

3 Rounds
7 Deadlifts (110kg/65kg)
7 Weighted Chest to Bar Pullups (10kg/5kg)

3 Rounds
14 Toes to Bar
14 DB Thrusters (80lbs/50lb)

500m Row
120m Farmer …

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Cary CrossFit Advanced WOD 5.19.13

By Posted in - Advanced WODs on May 19th, 2013 0 Comments

5′ Handstand Walk Practice
5′ Double Under Practice

10′ Power Clean daily max then…

6×1 on the minute at 80% of daily max

3-Step Squats 5×3
BB Shoulder Press 5×5

For Time…
Buy In: 5 Power Cleans (90kg/45kg)
4 Rounds
10 OH Squats (60kg/30kg)
15 …

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