Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 4.9.19

By Posted in - Cary CrossFit WODs on April 8th, 2019 0 Comments

Snatch 6×2

KB Farmer’s Carry 3x40m (2KB’s)
Wtd Plank 3x35s

4 rounds
Max rounds in 3 minutes
3 Power Snatch (45/30kg)
6 Push-ups
9 BW Squats
Rest 1 minute and repeat

Scaling options: Lighter Snatch, or DB Snatch for 3e @40/25lbs

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Cary Crossfit WOD 4.6.19

By Posted in - Cary CrossFit WODs on April 5th, 2019 0 Comments

Deadlift 6×4

DB Renegade Row 4×6 (pushup + Row + row)
Goblet Side Squat 4x6e

4 Rounds on 3′ Interval – no rest between
300m Run then amrap in remaining time..
1. Squat Clean (50/35kg)
2. Handstand Pushup
Repeat

Scale HSPU to box …

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Cary Crossfit WOD 4.4.19

By Posted in - Cary CrossFit WODs on April 3rd, 2019 0 Comments

High Hang Squat Snatch 4×2, 3×1

OH Squat 4×4
SA DB Row 4x8e

5’ for max reps following 2-4-6-8..etc
Deadlift
Bar Facing Super Burpee
90” rest
5’ for max reps – same pattern
Power Snatch
Toes to Bar

Rx weights
Deadlift 70/55 (Gr+Y / Black+Gr+2.5)
Snatch 40/28 …

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Cary Crossfit WOD 4.3.19

By Posted in - Cary CrossFit WODs on April 2nd, 2019 0 Comments

BB Front Rack Lunges 4x7e
Handstand Holds 4×30-40s
Pullup Hold 4x20s

Accumulate 125 reps of following pair in any combo before moving on
Double Unders (Scale to singles for half reps. 100 singles = 50 reps)
V-ups
Accumulate 75 reps of …

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