SHRED CrossFit WOD 4.30.22

* Teams of 2 10 rounds for time of: 20 Alternating Dumbbell Snatches, 50/35 lbs 10 Chest-to-bar Pull-ups 20 AbMat Sit-ups 10 Ring Dips 20 Slam Balls, 30/20 lbs -Partners alternate movements -1 person works at a time Example: Partner A: 20 Alternating Dumbbell Snatch...

SHRED CrossFit WOD 4.28.22

Power Snatch : 3 Rep Max Find your Power Snatch 3 Rep Max. ** 0:00 – 10:00 min. 9-6-3 reps, for time of: Power Snatch, 135/95 lbs Burpee Box Jump Over, 30/24 in ** 10:00 – 20:00 min 12-9-6 reps, for time of: Power Snatch, 95/65 lbs Box Jump Over, 24/20...

SHRED CrossFit WOD 4.27.22

Deadlift 3×3 at 80% 1RM 75-80% of 1RM Deadlift 10 rounds, 30 secs per station, for max reps of: Bike Calorie Double Under Kettlebell Swing, 53/35 lbs Rest 30 secs Rotate immediately to the next station every 30 secs, the clock does not stop or reset between...

SHRED CrossFit WOD 4.26.22

Every 5 mins for 30 mins do: Row, 500/400 m 8 Strict Pull-ups 12 Toes-to-bars 16 Push-ups If Short on Rowers then Stagger Start 2:30 min MODIFICATIONS ROW Reduce Distance 8 STRICT PULL UPS Reduce Reps (6-4-2) Banded Strict Pull Ups Ring Rows 12 TOES TO BAR Reduce Reps...