Joe CrossFit

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Joe CrossFit

WOD #475

Overhead Squat 3-3-3

1275 lbs | 135 lbs, 155 lbs, and 135 lbs

"Tabata" - Overhead Squats, Hand Release Push-Ups and AbMat Sit-ups : 8 x 20 secs / 10 secs

171 reps | 40 + 54 + 77

WOD #474

Power Snatch : 2 Rep Max

250 lbs | 125 lbs

FT: Rows, Power Snatches, Rows, 7 and more

15 mins 9 secs

WOD #473

Bench Press 7-7-7

3395 lbs | 135 lbs, 165 lbs, and 185 lbs

5 RFT: Handstand Push-ups, Ring Dips and Push-ups

15 mins 32 secs

WOD #472

Mini-Kelly

23 mins 17 secs

WOD #471

Lifting: Back Squats and Weighted Ring Dips

2220 lbs | 135 lbs, 185 lbs, 205 lbs, 215 lbs, 0 lbs, 0 lbs, 0 lbs, and 0 lbs

4 RFT: Walking Lunges and AbMat Sit-ups

17 mins 16 secs

WOD #470

Hang Squat Snatch 3-2-1-1-1

900 lbs | 95 lbs, 115 lbs, 125 lbs, 135 lbs, and 125 lbs

2 RFT: Overhead Squats, Toes-to-bars and Double Unders

11 mins 58 secs

WOD #469

Bench Press 10-10-10

4650 lbs | 135 lbs, 155 lbs, and 175 lbs

Chipper: 400 m, Kettlebell Swings, Pull-ups, 6 and more

13 mins 10 secs

WOD #468

FT: Wall Balls, Lateral Burpee Over Barbells and Front Squats

16 mins 1 sec

Front Squat 6-6-6

2550 lbs | 125 lbs, 145 lbs, and 155 lbs

WOD #467

Squat Clean 1-1-1-1-1

795 lbs | 135 lbs, 135 lbs, 155 lbs, 175 lbs, and 195 lbs

Karen

11 mins 23 secs

WOD #466

Back Squat 2-2-2

1230 lbs | 185 lbs, 205 lbs, and 225 lbs

AMRAP 12 mins: Dumbbell Front Squats, One Arm Dumbbell Snatch (Alternating)s and Burpees

4 rounds + 6 Dumbbell Front Squats | 150 reps

WOD #465

Squat Snatch 1-1-1-1-1

615 lbs | 115 lbs, 115 lbs, 125 lbs, 125 lbs, and 135 lbs

AMRAP 5 mins: Overhead Squats and Box Jumps

3 rounds + 7 Overhead Squats | 67 reps

WOD #464

Lifting: Bench Press and Deadlifts

5450 lbs | 135 lbs, 155 lbs, 185 lbs, 185 lbs, 205 lbs, and 225 lbs

FT: Air Squats, Deadlifts and Ring Dips

11 mins 48 secs

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