CrossFit Winston Salem

Category: WODS


CrossFit Winston Salem Friday

WORKOUT 20.2 20 min AMRAP 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

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CrossFit Winston Salem Thursday

5x 60 % of max set from last week (Ex: if your largest set was 10, you would do 5 sets of 6) 8 RFT 25’ hsw 5 back squats A: unbroken hsw, 165/125 B: 25’ hsw attempts 135/95 C:…

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CrossFit Winston Salem Wednesday

EMOM 10 1 squat clean and jerk 65%-75% 3 RFT(20min cap) 400 m run 7 power clean 7 hang squat clean 7 squat clean A: 135/95 B: 95/65 C: 75/45

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CrossFit Winston Salem Tuesday

25 min clock Part 1 7 min max cal row Rest 5 min Part 2 7 min AMRAP 3 ring muscle ups 4 squat snatch A: 135/95 B: C2B, dips, 95/65 C: pull-ups, box dips, 75/45 Rest 5 mins Part…

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CrossFit Winston Salem Monday

Lift EMOM 10 1 squat snatch 65%-75% Metcon Wall ball shots 5-10-15-20–20-15-10-5 Double unders 10-20-30-40-40-30-20-10 20 min cap

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CrossFit Winston Salem Friday

WORKOUT 20.1 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes

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CrossFit Winston Salem Thursday

Strength Work 3 sets max reps strict pull-ups For Time(20min cap) 21-15-9 Front squats Handstand push-ups A: 135/95, strict (Hspu) B: 95/65, Kipping hspu C: 75/45, push-ups

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CrossFit Winston Salem Wednesday

EMOM 10 1 squat clean and jerk 55%-65% 4 RFT 10 KBS 10 box Jumps 10 TTB A: 70/53, 30/24 B: 53/35, 24/20, K2E C: 35/20, 20in step ups, V-ups

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CrossFit Winston Salem Tuesday

25 min clock 1 mile run Then: AMRAP 5 bar muscle ups 10 hang power snatch 15 bar facing burpees A: 95/65 B: C2B, 75/55 C: pull-ups, 45/35

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CrossFit Winston Salem Monday

EMOM 10 1 squat snatch 55%-65% Metcon 9 min AMRAP A: 200m run, 1 legless rope climb B: 200m run, 1 rope climb C: 200m run, 10 sec brace on the rope.

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