CrossFit Winston Salem
"The Hardest Workout You'll Ever Love!"
Category: WODS
CrossFit Winston Salem Monday
Here it is hope y’all are ready 12 Days of Christmas 1st 5 burpees 2nd 20 air squats 3rd 30 pushups 4th 4 deadlifts 275,185 5th 10 lunges 6th 6 swings 88,70 7th 7 pullups C2B 8th 30 sit-ups 9th…
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Deadlifts (library no bounce) 5×5 80% For Time 5 Rounds 6 Thrusters 135,95 12 Bar Facing Burpees 6 Muscle ups
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Clean Complex EMOM for 10 Minutes 1 Rep @ 70%+ of 1RM 20 min AMRAP 25 ft HSW 10 Hang Power Clean 135,95 10 Push Press 135,95 10 Box Jump Over
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Shoulder Press 5×5 @ 70%+ For Time 5 Rounds 10 Power Snatch 95,65 20 Pistols
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Regular Hours 10 Min EMOM Snatch Complex 80% 1 Squat Snatch 1 Overhead Squat 1 Hang Squat Snatch 1 Overhead Squat For Time 30-20-10 Ring Dips Toes to Bar Swings 70,53
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Back Squat 5×5 @ 80% For Time 60 Doubles 25 Front Squats 165,115 25 Handstand Push-Ups 40 Doubles 15 Front Squats 15 Handstand Push-Ups 20 Doubles 5 Front Squats 5 Handstand Push-Ups
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1RM Shoulder Press 10 min AMRAP 10 Thursters 95,65 5 Bar Muscle UPS 15 Thursters 5 Bar Muscle UPS 20,5/25,5/30,5……
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1 RM Deadlift 3 RFT 400m Run 15 Swings 53,35 10 Pull-ups 5 Strict Handstand Pushups
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Fined complex max 1 Squat Snatch 1 Overhead Squat 1 Hang Squat Snatch 1 Overhead Squat AMRAP 15:00 150 Wallballs 20/14lbs 90 Double Unders 30 Muscle Ups
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