Posts in the Category: WODs

Cary Crossfit WOD 4.4.19

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

High Hang Squat Snatch 4×2, 3×1

OH Squat 4×4
SA DB Row 4x8e

5’ for max reps following 2-4-6-8..etc
Deadlift
Bar Facing Super Burpee
90” rest
5’ for max reps – same pattern
Power Snatch
Toes to Bar

Rx weights
Deadlift 70/55 (Gr+Y / Black+Gr+2.5)
Snatch 40/28 …

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Cary Crossfit WOD 4.3.19

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

BB Front Rack Lunges 4x7e
Handstand Holds 4×30-40s
Pullup Hold 4x20s

Accumulate 125 reps of following pair in any combo before moving on
Double Unders (Scale to singles for half reps. 100 singles = 50 reps)
V-ups
Accumulate 75 reps of …

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Cary Crossfit WOD 4.1.19

By Posted in - Cary CrossFit WODs on March 31st, 2019 0 Comments

4×5 Light DB Jump Squats on 1′

15’ Back Squat Max

27-21-15-9 (15’ Cap)
Am. KB Swings
Wtd Pushup (10/5kg)
200m Run after each round

Scaling options: Lighter Am. KB Swing, Rx weight Russian Swing, Deload pushup, or regular pushup

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Cary Crossfit WOD 3.30.19

By Posted in - Cary CrossFit WODs on March 29th, 2019 0 Comments

KB Technical practice

KB Complex 5x on 2’ interval
SA Swing x2
SA High Pull x2
SA Snatch x2
SA OH Rev. Lunge x2
Switch arms

SL RDL 4x5e (try weight in both hands)
Ring Pushup 4×8

9’ Cap
300m Run
30 BB Deadlifts (70/50kg)
30 Pullups
Max …

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