Cary CrossFit WOD 1.19.22

Deadlift 3×7, 3×5 (Building up to 75-80% for last 3 Sets)

Mixed Grip Pull-ups 4×4-8 (Alt. grip from set to set)
SA DB Strict Press 3×8-12e

For Time: (6’ Cap)
10-8-6-4-2
DB Plank Rows (Total)
DB Hang Cleans
DB Front Rack Lunges (Total)

Rx = 40/25#
Rx+ = […]

2022-01-18T16:16:51-05:00Cary CrossFit WODs|

Cary CrossFit WOD 1.18.22

Hang Power Clean + Jerk
3’ EMOM: 3+3 (Light)
Rest 1:00
3’ EMOM: 2+2 (Moderate)
Rest 1:00
3’ EMOM: 1+1 (Heavy)

Every 5:00 x 4 Sets:
10 Toes to Bar
15 KB Swings (24/16kg)
10 Box Jumps (24/20”)
15/12 Bike Cals*

(Target time is 2:30-3:00. Scale reps up/down as necessary […]

2022-01-17T15:22:44-05:00Cary CrossFit WODs|

Cary CrossFit WOD 1.17.22

3 Position Squat Snatch – 5 Sets E2MOM:
1st Rep: From Floor
2nd Rep: Hang AK
3rd Rep: Hang BK

Back Squat 2×8, 2×6, 2×4 E2MOM (Building up to 75-80%)

For Time: (9’ Cap)
30 Double-Unders
30 SA KB Snatch
30 DUs
30 SA KB Cleans
30 DUs
30 SA KB […]

2022-01-16T18:00:13-05:00Cary CrossFit WODs|

Cary CrossFit WOD 1.15.22

SL KB RDL 2x7e, 3x5e
Tempo Ring Dips 5×4-6 (@ 3-2-1-0)

Partner WOD
10 Rounds for Time: (15’ Cap)
10 SA DB Ground to OH (40/25#)
10 Burpees
100yd Shuttle Run

Rx+ (50/35) + Super Burpees

(Alternate after each round. Each partner performs 5 rounds.)

2022-01-14T14:02:42-05:00Cary CrossFit WODs|

Cary CrossFit WOD 1.14.22

Hang Power Clean 2×7, 2×5, 2×3 E2MOM

Open 16.3
7’ AMRAP:
10 Power Snatch (40/29kg)
3 Bar Muscle Up

Arm Farm
Partitioned any way:
30 KB Upright Rows
30 Band Straight-arm Pull-downs

Partitioned any way:
30 KB Horn Curls
30 Band Tricep Push-downs

2022-01-13T08:35:14-05:00Cary CrossFit WODs|

Cary CrossFit WOD 1.13.22

12’ AMRAP
50 Double Unders Every 4:00
AMRAP
5 Deload Push-ups
10 MB Slams
15 Ab Mat Sit-ups

Rest 4:00

12’ AMRAP
30/21 Cal Row Every 4:00
AMRAP
10 Sit-Throughs
10 SA DB OVD Lunge
10 Lateral Hops over DB

Accessories – 3 Sets
15e DB Side Bends
10-15 Slider Hamstring Curls

2022-01-12T15:07:18-05:00Cary CrossFit WODs|
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