Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 12.2.19

By Posted in - Cary CrossFit WODs on December 1st, 2019 0 Comments

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 …

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Cary Crossfit WOD 11.26.19

By Posted in - Cary CrossFit WODs on November 25th, 2019 0 Comments

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 …

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Cary Crossfit WOD 11.22.19

By Posted in - Cary CrossFit WODs on November 21st, 2019 0 Comments

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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