CrossFit Winston Salem

Category: WODS


CrossFit Winston Salem Friday

Find a 1RM Front Squat For Time(20min cap) 15  Handstand Push-Ups 15 Power Snatch 95/65 12/12 9/9 6/6 3/3

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CrossFit Winston Salem Thursday

Split Jerk Build to a 1RM 25min AMRAP 9 Hang Power Cleans 155,105 6 Push Jerk 155,105 50 Handstand Walks

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CrossFit Winston Salem Wednesday

1RM Squat Clean 15min Amrap 400m 15 deadlift 225,155 10 Strict Pull-ups

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CrossFit Winston Salem Monday

Find 1RM Snatch   For Time:(20minCap) 1 Mile Run 50 Wallballs 20/14lbs 25 Box Jump Overs  24/20″

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CrossFit Winston Salem Friday

2RM Hang Squat Clean 2 RFT 50 SDHP Empty Bar 50 Wallballs 20/14 Run 400m 50 Empty Bar Thrusters

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CrossFit Winston Salem Thursday

Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

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CrossFit Winston Salem Wednesday

3RM Strict Press AMRAP 20 Minutes 4 Power Snatch 135,95 8 Ring Dips 12 Box Jump Overs

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CrossFit Winston Salem Wednesday

2RM Hang Squat Snatch AMRAP 6 Minutes Climb the Ladder 3 Bar Facing Burpees 3 Shoulder to Overhead 135/95

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CrossFit Winston Salem Monday

1RM Back Squat 3 RFT 100 Double Unders 12 Squat Cleans 115/75 15 Chest to Bar

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CrossFit Winston Salem Friday

Back Squat @92.5+% If you made all your lifts at 3×3 last week, increase the weight For Time: 25 HSPU 60 Wallballs 20/14lbs 30 Chest to Bar 25 HSPU 12 Minute Cap

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