Joe CrossFit

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Joe CrossFit

WOD #479

Hang Squat Snatch + Snatch Balance 1-1-1-1-1

485 lbs | 75 lbs, 95 lbs, 95 lbs, 105 lbs, and 115 lbs

FT: Power Snatches, Toes-to-bars, Power Snatches, and 7 more

9 mins 10 secs

WOD #478

Back Squat : 20 Rep Max

3700 lbs | 185 lbs

AMReps 5 mins: Burpees

56 reps

WOD #477

Lifting: Hang Squat Cleans and Muscle-ups

1125 lbs | 95 lbs, 135 lbs, 145 lbs, lbs, lbs, and lbs

FT: Air Squats, Muscle-ups, Air Squats, and 7 more

8 mins 25 secs

WOD #476

Bench Press 5-5-5

2775 lbs | 165 lbs, 185 lbs, and 205 lbs

21-18-15-12: Push Press, Burpees and 200 m

16 mins 21 secs

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

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