CrossFit Winston Salem
"The Hardest Workout You'll Ever Love!"
Category: WODS
CrossFit Winston Salem Monday
Working off of a Training Max (TM) = 90% of 1RM from Test Week Warm-up sets: 5@40% 5@50% 3@60% Working Sets: 3@70% 3@80% 3+@90% OPTIONAL: Joker Sets – If you are feeling good and having a great day and there…
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Working off of a Training Max (TM) = 90% of 1RM from Test Week Warm-up sets: 5@40% 5@50% 3@60% Working Sets: 5@65% 5@75% 5+@85% OPTIONAL: Joker Sets – If you are feeling good and having a great day and there…
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Deadlift for load: #1: 1 rep For time: 50 Dubs 25 Thrusters 75 Dubs 25 Thrusters 100 Dubs A: 95/64 B: 75/55 C: 45/25
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Bench Press for load: #1: 1 rep 3 Rounds 3 Ring Muscle ups 6 clean and jerk A: 155/105 B: 135/95, Ring Pull-ups C: Athlete’s Choice, Ring Rows
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Back Squat for load: 1 rep max For Time 21-15-9 Squat Snatches Pull-ups A: 95/65 B: 75/45 C: 65/35
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4 Rounds 10 V-ups 10 Tucks 10 Hollow Rocks :10 sec Hollow Hold 1 Min Rest Lateral Goblet Squats 4X8 each leg For Time 21-15-9 Hang Power Snatch Deadlift A:135/95 B: 95/65 C: Athletes Choice
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40 Toes to bar As few sets as possible Strict Press Work to a heavy set of 5 Then 2X15 as heavy as possible 80 Wallball for time Every Time you break complete 10 sit-ups A 20/14 B…
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7 Rope Climbs Legless if you got ’em Weighted Step-ups 4X8 each leg 3 RFT 800m Run 10 Power Cleans A 185/125 B 135/95 C 400m run, 75/45
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Mayhem 3 Rounds 10 V-ups 10 Tucks 10 Hollow Rocks :10 sec Hollow Hold 1 Min Rest Lateral Goblet Squats 3X10 each leg 3 RFT 70 Dubs 10 Hang Power Cleans A: 115/75 B: 95/65, Dubs or 140…
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For Time 21 Front Squats (95/65 lb) 21 Pull-Ups 21 Sumo Deadlifts (95/65 lb) 21 Push-Ups 21 Push Presses (95/65 lb) 21 Wall Climbs 21 Squat Cleans (95/65 lb) 21 Burpees 21 Curtis P’s* (95/65 lb) 21 Toes-To-Bars 21 Double-Unders…
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