Posts in the Category: Cary CrossFit WODs

Cary CrossFit WOD 7.8.20

By Posted in - Cary CrossFit WODs on July 7th, 2020 0 Comments

Strength & Power
KB Complex – 12’ EMOM
3 SA Swing
3 SA Clean
3 SA Snatch
Alternate arms each minute

MB Rotational Slams 3x6e
KB Side Lunge 3x8e

15’ AMRAP
Run 1 Lap around Parking Lot
2 Rounds of:
8 Push-up + KB Pull-across
8e Bicycle …

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Cary CrossFit WOD 7.7.20

By Posted in - Cary CrossFit WODs on July 6th, 2020 0 Comments

Strength
Sumo Deadlift 2×8, 3×6

Conditioning
5 RFT: (10’ Cap)
7e SA KB Thruster
7e SA KB BO Row

Rx = 24/16kg
Scaled = 16/12kg

Time to beat: 5:19 Rx (Alex Penner)

Midline Stability – 2-3x
Reverse Plank March x10e
Side Plank Complex x10+10
1. Leg Lifts
2. …

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