CrossFit Winston Salem
"The Hardest Workout You'll Ever Love!"
Category: WODS
CrossFit Winston Salem Friday
Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target, Women throw 14-lb. ball to 9-ft. target.
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2 Jerks (split or push) EMOM for 10 Minutes @ 80%ish (Jerk Max) For Time 3 Rounds 15 Bar Facing Burpees 9 Toes to Bar 6 Squat Snatch 135/95
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Squat Clean 5×3 80% Drop an Reset AMRAP 12 Minutes 4 Bar Muscle Ups 8 Thrusters 95/65 12 Sit-ups
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Back Squat 4×4 (Start around 80%) Rest as needed For Time (25min cap) 40-30-20-10 Wallballs 20/14lbs Box Jump Overs 24/20
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Squat Snatch 5×3 @ 80% Drop and Reset AMRAP 15 Minutes 200m Run 9 Clean an jerk 135,95 12 C2B
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Squat Snatch 6×2 @ 85%ish 20 Min AMRAP 6 Power Snatch 155,105 9 Push Jerk 155,105 12 Deadlift 155,105 200m run
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Front Squats 5 Sets of 2 more than last week Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Pull-up Strict push-up chest touches only if quads touch no rep
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Clean For Time 18 Clean @ 75% 1RM Rest 3:00 12 Clean @ 80% 1RM Rest 3:00 6 Clean @ 85% 1RM Percentages based on 1RM Power Clean For Time(25 Min cap) 800m Run 40 Swings 53,35 40 KB Front…
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Back Squat Choose a weight you believe you can hit for 8-12 reps 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.)…
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For Time 15min AMRAP 4 Overhead Squats 135,95 8 Push Ups 12 Swings 53/35 rest 1 min after each round 17 min Start For Time(25min cap) 4 Rounds 200m Farmers Carry 45s,25s 100′ Handstand Walk 21 Ring Dips 400m Run
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