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Joe CrossFit

WOD #491

Deadlift 2-2-2-2

2220 lbs | 225 lbs, 275 lbs, 295 lbs, and 315 lbs

AMRAP 15 mins: 200 m, Air Squats, Handstand Push-ups and Deadlifts

4 rounds + 75 m

WOD #490

Ring Dip (Weighted) 5-5-5-5-5

0 lbs | lbs, lbs, lbs, lbs, and lbs

50-40-30-20-10: Row (calories)s and AbMat Sit-ups

18 mins 34 secs

WOD #489

Lifting: Hang Power Cleans and Hang Squat Cleans

1310 lbs | 95 lbs, 115 lbs, 135 lbs, 155 lbs, 155 lbs, 95 lbs, 115 lbs, 135 lbs, 155 lbs, and 155 lbs

AMRAP 12 mins: Sumo Deadlift High Pulls, Front Squats and Double Unders

5 rounds | 280 reps

WOD #488

Shoulder Press 3-3-3-1-1-1

1230 lbs | 75 lbs, 95 lbs, 115 lbs, 135 lbs, 115 lbs, and 125 lbs

Chipper: 400 m, Pull-ups, 400 m and 3 more

10 mins 39 secs

WOD #487

Back Squat : 7 Rep Max

1435 lbs | 205 lbs

9 RFT: Thrusters and Burpees

24 mins 23 secs

WOD #486

Thruster 10-10-10

2750 lbs | 75 lbs, 95 lbs, and 105 lbs

5 RFT: Handstand Push-ups, Ring Dips, Toes-to-bars and Air Squats

13 mins 20 secs

WOD #485

Back Squat : 10 Rep Max

1850 lbs | 185 lbs

Helen

12 mins 25 secs

WOD #484

Squat Clean 5-5-5

1725 lbs | 95 lbs, 115 lbs, and 135 lbs

WOD #483

Dumbbell Bicep Curl 8-8-8-8

1120 lbs | 35 lbs, 35 lbs, 35 lbs, and 35 lbs

FT: Rows, Wall Balls

24 mins 36 secs

WOD #482

Hang Power Clean 3-3-3-3

1500 lbs | 95 lbs, 115 lbs, 135 lbs, and 155 lbs

21-15-9: Ball Slams, Burpees and Hang Power Cleans

10 mins 48 secs

WOD #481

Shoulder Press 5-5-5

1275 lbs | 65 lbs, 95 lbs, and 95 lbs

Alt EMOM 18 mins: 100 m, Dumbbell Push Press and Rows

Completed

WOD #480

Wittman

28 mins 26 secs

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