Posts in the Category: Cary CrossFit WODs

Cary CrossFit WOD 2.12.20

By Posted in - Cary CrossFit WODs on February 11th, 2020 0 Comments

12’ Turkish Get-up Practice
1st set: 3 reps each side
2nd set: 2 reps each side
Continue with singles building in weight in the remaining time.

15’ Cap
10 Rounds:
3 Pull-ups
6 Push-ups (to Easy Button + 5kg plate)
9 Squats
In remaining …

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Cary CrossFit WOD 2.8.20

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

10’ Handstand Practice
Suggested options:
1. HS Hold
2. Kipping HSPU
3. HS Walk

Ring Dips 5×6-10
Toes-Elevated KB RDL 4×8

Partner WOD – 16’ Cap
In teams of 2, partitioned any way:
160 Alt. SA DB Ground to OH (40/25lb)
160 Ab Mat Sit-ups
In …

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Cary CrossFit WOD 2.7.20

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

15’ build to Snatch 1RM

For Time (10’ Cap)
Rx
15-12-9
Pull-ups
Front Squats (50/35kg) (Clean from floor)

Rx+
15-12-9
CTB Pull-ups
Front Squats (70/50kg) (Clean from floor)

Accessory Strength – 2-3x
8e DB Side Lunge
8e DB Renegade Row

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