Joe CrossFit

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Joe CrossFit

WOD #512

7 RFT: Power Cleans, Thrusters and Lateral Burpee (Over Barbell)s

16 mins 4 secs

Front Squat : 2 Rep Max

410 lbs | 205 lbs

WOD #511

Squat Snatch (Touch & Go) : 2 Rep Max

250 lbs | 125 lbs

AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats

5 rounds + 4 Pull-ups | 154 reps

WOD #510

Alt EMOM 10 mins: Touch And Go Deadlifts and Ring Dips

Completed

5 RFT: Deadlifts and Burpees

5 mins 47 secs

WOD #509

Chipper: 800 m, Kettlebell Swings, Thrusters, 5 and more

20 mins

WOD #508

Moore

30 reps | 5, 5, 5, 5, 5, and 5

WOD #507

Power Snatch (Touch & Go) : 3 Rep Max

375 lbs | 125 lbs

3 RFT: Hang Power Snatches, Ring Dips, and 400 m

WOD #506

Front Squat : 5 Rep Max

925 lbs | 185 lbs

AMRAP 15 mins: Rows, Thrusters, and Pull-ups

1 round + 880 m

WOD #505

2x AMRAP 5 mins: Overhead Squats, Toes-to-bars and Double Unders

6.292 rounds

Lifting: Snatch Balance and Overhead Squat

230 lbs | 115 lbs and 115 lbs

WOD #504

Front Squat : 7 Rep Max

1155 lbs | 165 lbs

21-15-9: Front Squats, Burpees and Pull-ups

9 mins 10 secs

WOD #503

5 RFT: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, 2 and more

44 mins

WOD #502

Lifting: Snatches and Overhead Squats

1050 lbs | 85 lbs, 105 lbs, 125 lbs, 105 lbs, 105 lbs, 85 lbs, 105 lbs, 125 lbs, 105 lbs, and 105 lbs

FT: One Arm Dumbbell Snatch (Alternating)s and Chest-to-bar Pull-ups

8 mins 23 secs

WOD #501

Front Squat : 10 Rep Max

1550 lbs | 155 lbs

4 RFT: 400 m and Air Squats

14 mins 36 secs

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