Posts in the Category: WODs

Cary Crossfit WOD 7.9.19

By Posted in - Cary CrossFit WODs on July 8th, 2019 0 Comments

Power Snatch 6×2 (hit 1-2 sets at 85%)

Handstand Pushup strength work
EMOM x4 Rounds
1. Max reps – hardest variation (allows 3-5)
2. Max reps – scaled variation (allows 6+)
3. Rest

*You need to pick your individual variations that …

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Cary Crossfit WOD 7.8.19

By Posted in - Cary CrossFit WODs on July 7th, 2019 0 Comments

Power Clean + Push jerk 4×2+1 (Warm up/build up)

EMOM x5 (build as heavy as possible)
Power Clean + Push Jerk 2+2

15’ Amrap
400m Run
15 Deadlifts (Rx = 50/35kg) (Rx+ = 60/45kg)
10 Pullups
5 Squat Cleans

Accessory Core 3x
Hollow Rock …

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