CrossFit Winston Salem
"The Hardest Workout You'll Ever Love!"
Category: WODS
CrossFit Winston Salem Friday
“Snatch Complex 5X3 @70%” “11.2 AMRAP in 15 minutes 9 Deadlifts (155/100 lb) 12 Push-Ups 15 Box Jumps (24/20 in)”
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“Snatch Grip DL 5X5 Load By Feel” 4 RFT 200 Meter Run 8 Bar Muscle-Ups. …
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“EMOM 12 ODD: 3 Front Squats EVEN: 6 Back Squats 50% of 1RM Front Squat” For Time 21-15-9 Burpees over the bar Power Cleans M: 135 F: 85
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“800M Run 100 Walking Lunges 800M Run 100 Sit Ups 800M Run 100 WBS 800M Run 100 KBS (53/35) 800M 100 Air Squats 40 Min Cap”
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“Clean Complex 5X3 @ 70%” AMRAP 14mins 15 Thrusters (95/65) 30 Double-Unders 15 CTB Pull-Ups 30 Double-Unders
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“1 RM Hip Squat Snatch Squat Snatch OHS OHS” “11.1 AMRAP 10 30 Dubs 15 Power Snatch (Ground to Overhead)(75/55) “
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“5X5 DL Load by feel ” For Time 200m Run, 27 Wallballs, 27 BJO 200m Run, 21 Wallballs, 21 BJO 200m Run, 15 Wallballs, 15 BJO 200m Run, 9 Wallballs, 9 BJO Wallball – 20/14 Box – 24/20 20 min…
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“1RM Front Squat” “10 RFT 2 Ring Muscle Ups 4 HSPU 8 Russian KBS (70/53)”
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“For Time 7 Rounds 7 Thrusters 75/55 7 Chest 2 Bar Pull-Ups 7 Bar Facing Burpees 1 Mile Run 7 Rounds 7 Thrusters 45/35 7 Pull-Ups 7 Burpees 40 Min Cap”
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Test Week Write It Down “1 RM Power Clean Squat Clean Jerk” “AMRAP 15: 5 Power Cleans (165/105) 15 TTB 25′ HSW “
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