Cary Crossfit WOD 12.3.19
Back Squat 4×5 Warm up
5′ to hit as many reps as possible at 85%
(strategize reps per set, 5-6 is max so try chunks of 2 or 3 at a time, then finish on singles if …
Posts in the Category: Cary CrossFit WODs
Cary Crossfit WOD 12.2.19
Power clean 3×2, 2×1
EMOM 5×1 @90%
3′ max HSPU (kipping or strict- use variation you’ve been training lately)
3′ rest
3′ max pullup (strict or ideally kipping)
3 rounds
8 hang power cleans (45/30kg)
50 double unders (100 singles)
8 shoulder …
Cary Crossfit WOD 11.30.19
10’ Skill Development
1 Set x5 warm up OH Squats
EMOM x4 Rounds
1. OH Squat x5 (add each time if possible)
2. Strict T2B x8
3. DB Plank Row 5e (heavy)
12’ Amrap
15 KB Deadlift (2×24/16kg)
8 Super Burpee
KB Farmer Carry …
Cary Crossfit WOD 11.29.19
Pause Front Squats 5×3 @ 3s
Push Press 5×4 (goal is to cycle reps on all sets)
DB SA Row 4x8e
Partner WOD
3 Rounds
1’ Wall Ball
1’ Bike
2’ Rest (this means go hard each round!)
*Each person does wall ball …
Cary Crossfit WOD 11.28.19
Sled Push 6x20m
“Turkey Trot”
16’ Amrap
Run to East Curb and back before each round
5-10-15-20-25…etc
Deadlift (60/40kg)
Pushup
Pullup
5’ Coaches Choice Core Series
Read More →Cary Crossfit WOD 11.27.19
Hang Squat Snatch + Squat Snatch 6×1+1
Snatch Balance 2×2, 3×1
SL RDL 3x7e
8’ Amrap
8 Box Jumps (24/20”)
6 Toes to bar
8e Plate OH Lunges (15/10kg)
Cary Crossfit WOD 11.26.19
Back Squat 4×4 Warm up, 2×4 @ 85%
4’ Amraps w/ 90″ rest (count continuous rounds + reps)
1.
21 Cal Row
21 KB Swings (24/16kg)
21 V-ups
2.
15 Cal Row
15 KB Swings
15 V-ups
3.
9 Cal Row
9 KB Swings
9 V-ups
Accessory
Band pullaparts 3×12
Mini …
Cary Crossfit WOD 11.25.19
Power Clean 4×2, 4×2 EMOM @ 80-85%
1x Max reps Strict HSPU (variation that allows 5+)
1x Max Reps Strict Pullup (variation that allows 5+)
1x Max reps Kipping HSPU (or strict regressed)
1x Max Reps Kipping Pullup (or …
Cary Crossfit WOD 11.23.19
Floor Press “Wheel” 8×3 (work up to ~5RM by set 5)
1. Band Good Morning x12
2. Hollow Rock x12
*between each set of FP, do a set of accessory
5 Total Rounds
On 2’
35 Double Unders
20 Ab Mat Sit …
Cary Crossfit WOD 11.22.19
10’ Skill Development
Strict Press + Push Press 3×3+4, 2×2+3
DB Reverse Lunges 4x7e
Every 3 minutes For As Long As Possible
From 0:00-3:00, 2 Rounds of:
6 Squat Cleans (50/35kg)
6 Pull-Ups
From 3:01-6:00, 2 Rounds of:
7 Squat Cleans (50/35kg)
9 Pull-Ups
From …
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