Clean | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

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clean

WOD for 113016

Segment 1: Clean & Jerk 60%/3+1 65%/3+1 (70%/3+1) x 4 Segment 2: Front Squat (65%/5) x 4 Segment 3: For time: 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (135/95) *Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – tha
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WOD for 111616

Segment 1: Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1) x 2 Segment 2: Front Squat (78% x 4) x 5 Segment 3: For time: 7-6-5-4-3-2-1 Deadlifts (405/285) Muscle Ups
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WOD for 111516

Segment 1: AMRAP 4 minutes “Fran” 21-15-9 Thrusters (95/65) Pull-ups Rest 4:00 Segment 2: AMRAP 4 minutes “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups Rest 4:00 Segment 3: AMRAP 4 minutes: “Grace” 30 Clean & Jerks (135/95)
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WOD for 110616

Segment 1: Take 20 minutes to make up any missed workout from the past week. Segment 2: AMRAP 15 minutes: 20 Situps 5 Squat Cleans (205/155)
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WOD for 110216

Segment 1: Clean & Jerk 60%/2+1 65%/2+1 70%/2+1 (75%/2+1) x 2 Segment 2: AMRAP 20 minutes: 5 Bar Muscle Ups 10 Chest Slapping Pushups 15 Air Squats 20 Calorie Row Segment 3: EMOM 6 minutes: Odd: AMRAP Toes to Bar Even: Rest
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WOD for 102816

Segment 1: “Open 13.4” AMRAP 7: 3 Clean & Jerks (135/95#) 3 Toes-to-Bar 6 Clean & Jerks 6 Toes-to-Bar 9 Clean & Jerks 9 Toes-to-Bar …and so on, until time expires. Segment 2: Mobility
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WOD for 102216

Segment 1: 3×3 Snatch Balance, llight 3×3 Tall Snatch, light 3×3 Tall Clean, light! Segment 2: Clean & Jerk Double at 60% Double at 70% Double at 75% 3 Singles at 85% Segment 3: EMOM 18 minutes: Min 1: 20/16 Calorie Row Min 2: 15 Wall Balls (30/20) Min 3: 50 Double
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WOD for 101716

Segment 1: Snatch 1×3 at 60% 1×3 at 70% 3×3 at 75% *All reps are drop from the top Segment 2: “Glenn” 30 Clean and Jerks (135/95#) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees
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WOD for 100816

Segment 1: Clean and Jerk Doubles at 60, 70, 75 and 80% Single at 85%, then build to a heavy for the day (NOT max) Segment 2: 30 CTB Pullups 400 Meter Run 15 Squat Cleans (135/95) 800 Meter Run 15 Squat Cleans 400m Run 30 CTB Pullups
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WOD for 100716

Segment 1: Teams of 2, AMRAP 25: 9 Rope Climbs 40 Clean and Jerks 30 HSPU 40 Power Snatches 70 Double Unders 40 Overhead Squats 1st round every barbell is 95/65 2nd round every barbell is 115/80 3rd round every barbell is 135/95 4th round every barbell is 155/105
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