CrossFit Winston Salem

Category: WODS


CrossFit Winston Salem Friday

“Squat Snatch 6X1 @85% “”Helen”” 3 Rounds 400m run 21 KBS (53/35) 12 Pullups”

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CrossFit Winston Salem Thursday

“Front Squat Build to a Heavy Triple Then 3×3 @ 80% Power Clean 5×3 @ 75% Clean Pulls 3X3 @ 100%

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CrossFit Winston Salem Wednesday

For Time 50 TTB 50’ HSW 50 Lunge steps 50‘ HSW 50 hang power snatch (95/65) 50’ HSW 50 BJO 50’ HSW

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CrossFit Winston Salem Tuesday

“Snatch 5X2 @ 75% Overhead Squat: Build to a Heavy Triple Then 3×3 @ 80% 3 RFT 25 WBS (20/14) 50 DUBS  

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CrossFit Winston Salem Monday

“Clean and Jerk 5 x2+1 @ 75% 16:00 min Buy in 800m run AMRAP 15 Sit Ups 12 Lateral Burpees 9 Deadlifts (155/105) 6 Hang Cleans 3 Shoulder to overhead”

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CrossFit Winston Salem Friday

“Squat Clean and Split Jerk 1RM “”Fran”” 21-15-9 Thrusters (95/65) Pull-ups”

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CrossFit Winston Salem Thursday

“Front Squat Build to a Heavy Triple Then 3×3 @ 80% 3 Rounds (18 min clock) 1 MIn WBS 20,14 1 Min Power Clean (95/65) 1 Min BJO (24/20) 1 Min TTB 1 Min Dubs 1 Min Rest” Most Reps…

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CrossFit Winston Salem Wednesday

For Time 2k Row 1Mile Run 300 Doubles Or 1 Mile Run 300 Doubles 2K Row Or 300 Doubles 2K Row 1 Mile Run

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CrossFit Winston Salem Tuesday

“Overhead Squat Build to a Heavy Triple Then 3×3 @ 80% 5 RFT(22min cap) 4 Ring MU 8 HSPU 12 Front Rack Lunges (95/65)”

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CrossFit Winston Salem Monday

“Squat Snatch 1RM AMRAP 8 8 Squat Snatch (95/65) 8 Bar Facing Burpees 200m Run

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