Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 9.21.19

By Posted in - Cary CrossFit WODs on September 20th, 2019 0 Comments

10’ Handstand Practice

Bear Complex (1e clean + front squat + push press + back Squat + behind neck push press)
5x”2” working to heaviest set

15′ Amrap
2-4-6-8-10… etc
Deadlift (Rx = 60/40kg)(Rx+ = 80/60kg)
Super Burpee Over Bar
Box Step …

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Cary Crossfit WOD 9.20.19

By Posted in - Cary CrossFit WODs on September 19th, 2019 0 Comments

5’ Double Under Practice

EMOM x4
1. 5 OH Squats (work ahap)
2. 40m Double KB Front Rack Carry
3. 25 Double Unders
4. 20s Ring Dip Support Hold

3 Rounds for max reps
1’ Pullup
1’ Thrusters (40/28kg)
1’ Cal Bike
2’ Rest

Start in …

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Cary Crossfit WOD 9.19.19

By Posted in - Cary CrossFit WODs on September 18th, 2019 0 Comments

Deadlift 5×3, 1×10 @70%

SA DB Row 4x8e
Ring Superman 3×10

10’ Amrap
Rx
1 Power Clean (60/40kg)
5 Deload Pushups
5 Toes to Bar
7 Bodyweight squats

Rx+
1 Power Clean (70/50kg)
3 Handstand Pushups
5 Toes to Bar
7 Bodyweight Squats

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Cary Crossfit WOD 9.18.19

By Posted in - Cary CrossFit WODs on September 17th, 2019 0 Comments

Squat Snatch w/ pause at knee 3×2
Squat Snatch 3×2

SL DB Hip Thrust 4x8e
Band Facepulls 4×12

5’ Amrap
10 Alt. DB Snatches (40/25lbs)
5 Super Burpees

2’ Rest

5’ Amrap
10 SA DB OH Lunges (40/25)
5 DB Lying to Standing

Score = …

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