CrossFit Winston Salem

Category: WODS


CrossFit Winston Salem Friday

7 min EMOM x2 Power Snatch 7×2 70%ish   For Time: 21-15-9 Bar Facing Burpees Front Squats 155,105 Ring Dips

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CrossFit Winston Salem Thursday

For Time 1 Mile run then 7 rounds of  3 cleans 205 lbs/135 4 handstand push-ups then 1 mike run  

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CrossFit Winston Salem Wednesday

 Dealift 5×4 As Heavy As Possible No Bounce – Silent For Time: 20 ′Front Rack  Lunge 95,65 100 Double Unders 40  Push Press 95,65 Run 800m 40 Push Press 95,65 100 Double Unders 20 Front Rack Lunge 95,65

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CrossFit Winston Salem Tuesday

EMOM for 12 Minutes 2 Squat Clean and 1 Split Jerk 70%+ 1RM 8 RFT 25  Double Unders 10 Chest to Bar

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CrossFit Winston Salem Monday

10 min EMOM 2x Back Squats speed squat down slow up fast 10×2 @ 55-65%ish For Time 40-30-20 Hang Power Cleans 95,65 Alternating Pistols                                …

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CrossFit Winston Salem Friday

EMOM for 10 Minutes Full Snatch + Hang Squat Snatch As Heavy As Possible 10 Amrap 10 Toes to Bar 10 Clean and Jerk 135/95

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CrossFit Winston Salem Thursday

3 RFT 30 Squats Cleans 95,65 20 Burpees over the bar 800m Run

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CrossFit Winston Salem Wednesday

Deadlifts 10×3 @ 65% of 3RM Speed Work No Bounce – Silent AMRAP 10 Minutes 50’ Handstand Walk 10 Kettlebell Snatch 53,35

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CrossFit Winston Salem Tuesday

Power Clean and Push Jerk 5×5 @ 75%+ Complete Reps in Singles For Time(25min cap) 800m run 75 Push Ups 50 Thrusters 75/55 25 Bar Muscle Ups  

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CrossFit Winston Salem Monday

Back Squats(Speed work down slow up fast) 6×3 @ 80%ish 4 RFT 20 Sumo Deadlift High Pull 95/65 8 Strict Pull-ups Run 400m

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