Posts in the Category: Cary CrossFit WODs

Cary CrossFit WOD 10.22.20

By Posted in - Cary CrossFit WODs on October 21st, 2020 0 Comments

Cardio Party – 2 Part Conditioning
Part A
Every 4:00 x 3 Rounds:
12 Wall-Balls (20/14#)
24 WB Russian Twists (12e)
AMRAP Row Cals

3’ Rest

Part B
Every 4:00 x 3 Rounds:
10 Sit-Throughs
20 DB Renegade Rows (30/20#)
AMRAP Echo Bike Cals

Washboard – 3 …

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Cary CrossFit WOD 10.21.20

By Posted in - Cary CrossFit WODs on October 20th, 2020 0 Comments

On 1:30 Interval:
Hang Power Clean + Push Jerk
2×3+3, 2×2+2, 2×1+1

“DT”
5 Rounds for Time: (15’ Cap)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx = 50/35kg
Rx+ = 70/47kg

Midline Stability – 2-3 Sets
16 Reverse Plank Marches
16 Alt. SL V-ups

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