Nearly Perfect Crossfit

From the Blog

Competition WODs Week of 8-17-15 to 8-21-15

WOD #1
4 Rounds of:
7 Bear Complex*
7 Weighted Pull-ups (25, 15)
3 minutes rest between rounds
*increase weight for Bear Complex each round
**do 1 Pull-up after the wod is over for each time you come off the pull-up bar or drop the barbell before 7 reps are completed

WOD #2
6 Rounds for time:
5 Box Jumps (30, 24)
10 Supine Ring Rows
Row 200 meters

WOD #3
AMRAP in 9 minutes:
6 Towel Pull-ups
6 Handstand Push-ups
6 Burpee Box Overs (20, 18)

WOD #4
3x10 Broad Jumps*
*work toward continuous jumps for distance
then:
AMRAP in 10 minutes:
10 Ring Pull-ups
10 Push-ups

WOD #5
1 arm DB Snatch 1RM with each arm
then:
4 Rounds of:
12 DB Step-ups* (50, 40) DB, (20, 18) Box
*alternate legs on each step up


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