Joe CrossFit

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Joe CrossFit

WOD #452

Bench Press 2-2-2-2-2

1710 lbs | 135 lbs, 155 lbs, 175 lbs, 185 lbs, and 205 lbs

2 RFT: Rows, AbMat Sit-ups, 600 m and Ring Dips

22 mins

WOD #451

Lifting: Back Squats and Deadlifts

4500 lbs | 95 lbs, 125 lbs, 155 lbs, 135 lbs, 185 lbs, and 205 lbs

21-15-9: Back Squats, Burpees and Deadlifts

9 mins 4 secs

WOD #450

Lifting: Shoulder Press, Push Press and Push Jerks

2025 lbs | 95 lbs, 105 lbs, 115 lbs, 125 lbs, 135 lbs, 115 lbs, 125 lbs, 135 lbs, 145 lbs, 155 lbs, 135 lbs, 145 lbs, 155 lbs, 165 lbs, and 175 lbs

AMRAP 10 mins: 200 m, Push Press and Double Unders

3 rounds + 200 m + 15 Push Press + 2 Jump Rope (Singles)s

WOD #449

Front Squat 7-7-7

2695 lbs | 95 lbs, 135 lbs, and 155 lbs

FT: Row Calories, AbMat Sit-ups and Overhead Squats

4 mins 57 secs

WOD #448

Half Murph w/Full Run

40 mins 14 secs

WOD #447

Overhead Squat : 2 Rep Max

310 lbs | 155 lbs

3 RFT: 400 m, Kettlebell Swings and Chest-to-bar Pull-ups

11 mins 11 secs

WOD #446

Front Squat 10-10-10

2850 lbs | 75 lbs, 95 lbs, and 115 lbs

AMRAP 20 mins: Rows, Handstand Push-ups, AbMat Sit-ups and 2 more

5 rounds + 250 m + 5 Kettlebell Press + 10 AbMat Sit-ups + 5 Ring Dip (purple band)s + 10 Air Squats

WOD #445

Strict Pull-ups : 5x5

Completed

AMRAP 15 mins: 200 m, Sumo Deadlift High-pulls and Thrusters

5 rounds + 200 m

WOD #444

Squat Snatch 1-1-1

365 lbs | 115 lbs, 125 lbs, and 125 lbs

3 RFT: Power Snatches, Bar Muscle Ups and 400 m

11 mins 36 secs

WOD #443

Lifting: Hang Power Cleans and Hang Squat Cleans

1410 lbs | 135 lbs, 135 lbs, 135 lbs, 145 lbs, 155 lbs, 135 lbs, 135 lbs, 135 lbs, 145 lbs, and 155 lbs

Alt EMOM 18 mins: Rows, Handstand Push-ups, and Wall Balls

Completed

WOD #442

Back Squat : 1 Rep Max

255 lbs | 255 lbs

AMRAP 8 mins: Toes-to-bars, Push Press and Walking Lunges

4 rounds + 8 Supine Toe To Bars | 168 reps

WOD #441

Weighted Pull-up 3-3-3-3

90 lbs | 0 lbs, 15 lbs, 15 lbs, and 15 lbs

FT: Rows; 4x Double Unders and Kettlebell Swings

10 mins 40 secs

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