Posts in the Category: Cary CrossFit WODs

Cary CrossFit WOD 3.20.21

By Posted in - Cary CrossFit WODs on March 19th, 2021 0 Comments

Power Clean + Squat Clean 6×1+1 E2MOM
Sets 1-2: Hang AK
Sets 3-4: Hang BK
Sets 5-6: From Floor

For Time: (8’ Cap)
15 Toes-to-Bar
15 Front Squats (50/35kg)
15 Pull-ups
15 Front Squats
15 Toes-to-Bar

Body Armor – 3-4 Sets:
20yd BWD Sled Drag
8-12e SA …

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Cary CrossFit WOD 3.17.21

By Posted in - Cary CrossFit WODs on March 16th, 2021 0 Comments

Deadlift 2×6, 2×4, 2×2
(Building up to 85-90% for last 1-2 Sets)

Inverted Bar Rows 3×8-12
Side Plank Leg Lifts 3x10e

5 Rounds for Time: (12’ Cap)
4 Power Cleans (50/35kg)
6 Pull-ups
8 KB Reverse Lunges (24/16kg)

Rx+:
5 Rounds for Time:
6 Power …

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Cary CrossFit WOD 3.13.21

By Posted in - Cary CrossFit WODs on March 12th, 2021 0 Comments

Squat Clean 5×3 E2MOM

30” on/30” off x 3 Rounds:
1. AMRAP Pull-ups
2. AMRAP Front Squats (50/35kg)
3. AMRAP KB Swings (32/24kg)

Score = Lowest scoring round for each movement (Pull-up/Front Squat/KB Swing)

Body Armor – 3 Sets:
8-12e SA DB/KB …

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Cary CrossFit WOD 3.10.21

By Posted in - Cary CrossFit WODs on March 9th, 2021 0 Comments

Deadlift 2×7, 2×5, 2×3
(Building up to 80-85% for last 2-3 sets)

Inverted Bar Rows 4×8-12
SA DB Strict Press 3×7-10e

For Time: (10′ Cap)
3 Rounds:
10 Box Jumps (24/20″)
10 SA DB Snatches (50/35#)
3 Rounds:
10 DB Box Step-ups (50/35#, 24/20″)
10 …

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