Cary Crossfit WOD 11.21.19
Hang Squat Snatch 6×2
Snatch Balance 4×2
Partner 15’ Amrap
15 Wall Balls
15 Pushups
15 Cal Row
15 KB Swings
15 V-ups
*One works at a time, switch as needed
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Cary Crossfit WOD 11.20.19
Deadlift 5×3, 1×5
SA DB Row 4x8e
Ring Dip 4×6
3 Rounds for Time
400m run
14 Alt. DB Snatches (40/25lbs)
14 Ab Mat Sit ups
14 SA DB OH Lunges
Cary Crossfit WOD 11.19.19
Back Squat 4×4 Warm up, 2×6 @ 80%
For Time
50/42 Cal Row
40 T2B
30 Super Burpees
20/17 Cal Bike
10 DB Lying to Standing (40/25lbs)
Accessory Strength
Band Facepulls 3×12
Side Plank Dips 3x10e
Cary Crossfit WOD 11.18.19
Power Clean 2×3, 2×2, 3×1
Strict HSPU + Kipping 4×4-5 + 2-3 (if you cant kip, do negatives)
Strict Pullup + Kipping 4×6 + 3-4
For Time
10-9-8-7-6-5-4-3-2-1
Deadlift (90/65kg)
V-ups
Goblet Squats (24/16kg)
Cary Crossfit WOD 11.16.19
BB Complex on 2′
Thruster + Hang Clean + RDL + BO Row
2x4e, 1x3e, 2x2e (challenge weight)
Wtd Pullups 4×5
Ring Dips 4×6
12′ Amrap
5 Super Burpee To Pullups
10 Wall Balls
15 Ab Mat Sit Ups
30 double Unders
Cary Crossfit WOD 11.15.19
10’ Choice Skill Development
BB Strict Press + Push Press 3×4+3, 3×3+2 (try to cycle the push presses)
High Box Step up 4x5e
For Time
15 Bodyweight Squats
15 Ab Mat Sit ups
15 Power Clean + Jerk (50/35kg)
20 BW …
Cary Crossfit WOD 11.14.19
Snatch Pull + Hang Power Snatch + Power Snatch 3×2+1+1, 4×1+1+1
Ecc. SL RDL 3×5 @5s
Partner MB Sit up Toss 3×10
3 rounds For Time
12 Toes to Bar
12 OH squats (45/30kg) (Rx+ = 55/37kg)
12 Pullups
12 DB Box …
Cary Crossfit WOD 11.13.19
Deadlift 5×5, 1×8 (try to hit the 8 heavier than last week)
Ring Row 4×10
Ring Dip 4×5-7
3 Rounds EMOM for Max Reps
1. Bike Cals
2. KB Swings (Rx=24/16kg)(Rx+=32/24kg)
3. SA DB Shoulder to OH (Rx=40/25lbs)(Rx+=50/35lbs)
4. Rest
Cary Crossfit WOD 11.12.19
Back Squat 3×6, 2×9 @ 75% (same wt as last week, more reps)
SL DB Hip Thrust 3x8e
Strict T2B 3×8
2 Rounds for Time
25 Wall Balls
50 Double Unders
25 V-ups
500m Row
25 Pushups
Cary Crossfit WOD 11.11.19
Power Clean 6×2
Strict Handstand Pushup 4×4-6 (maximize depth)
Strict Pullup 4×7-9
12’ Amrap
9 Box Jumps (24/20”)
7 Thrusters (45/30kg)
5 Super Burpees over bar
