Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 6.13.19

By Posted in - Cary CrossFit WODs on June 12th, 2019 0 Comments

Clean Pull 4×3, 2×2 (up to 105-110% of clean max)

Eccentric Handstand Pushup 4×3-5 (slow down and either press or kip up, or reset and kick up again)
Goblet Side Squat 4x5e

For Time
1-2-3-4-5-6-7-8-9-10
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Deadlift (Rx = …

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Cary Crossfit WOD 6.11.19

By Posted in - Cary CrossFit WODs on June 10th, 2019 0 Comments

15’ Squat Snatch Max

10’ Pullup Practice (Strict, kipping, CTB, Muscle up)(1 set every ~90s)

EMOM x4 rounds (no score)
1. 12 KB Swings (24/16)(Try American swings, or heavier weight for challenge)
2. 25 Double Unders
3. 15 Wtd. V-ups
4. …

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Cary Crossfit WOD 6.4.19

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

Clean Pull + Power Clean 6×2+1 (work up to heavy clean – 85-90% given the fatigue from pulls)

10’ Pullup Practice (kipping, strict, CTB, Muscle up)(1 set every ~90″)

12’ Partner Amrap
15 Super Burpees
15 Front Squats (50/35kg)
15 …

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Cary Crossfit WOD 6.3.19

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

Back Squat 3,3,3,2,2 warm up
3×1 on 1′ Interval @90%

DB Floor Press 4×10
Hollow Rock 3×15

2 Rounds 1’ on/1’ off
Cal Row
BB Shoulder to OH (45/30kg)
Toes to Bar
BB Reverse Lunge (45/30kg)

*Score = total reps
*Bars can come from the …

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