WOD
 | Tue, Oct 5 2021 |  |
 | Sat, May 21, 2022 at 7:00am Burpee Mile @ McQueen High School |
| Mon, May 30, 2022 at 10:00am Memorial Murph |
| Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party |
| Fri, Dec 23, 2022 at 7:00pm The 12 WODs of Christmas Celebration |
| Sat, Apr 29, 2023 at 7:30am Burpee Mile |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20211005 | CFA Kids - Week 35 BENCHMARK | Pullup Program 20211005 | Other Results |
CrossFit 20211005(Reps, Rx2, Rx3) Warmup: 8:00 minutes 3 Sets: 12 Weighted Single-Leg Squats 12 Alternating Reverse Lunges 12 Pushups > 12 Wall Slides Front Squat 10-5-3-1-1-1-3-5-10 Load suggestions: - 10 reps @ 60% - 5 reps @ 70% - 3 reps @ 80% - 1 rep @ 90% WOD: 5 Rounds for Max Reps (not for time) - Max reps unbroken Hang Power Snatch - Max reps Unbroken Handstand Pushups - rest as needed (score = total reps) Rx: 3/4 Bodyweight Snatch, Full Depth HSPU (kipping ok) Rx2: 1/2 Bodyweight Snatch, Partial Depth HSPU Rx3: 1/4 Bodyweight Snatch, Stink Bug Pushups
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