WOD
 | Thu, Dec 2 2021 |  |
| CrossFit 20211202 | Snatch Max | Squat Program 20211202 |
CrossFit 20211202
(Time, Rx+, Rx2, Rx3)
Warmup
Muscle Snatch 1-1-1
Power Snatch 1-1-1
Squat Snatch 1-1-1
The 12 WODs of Christmas:
5 Rounds
- 10 Burpee Box Jumps (24/20)
- 10 Burpee Pullups
- 10 Squat Jumps
- 1 Snatch (135/95)
Rx+ 135/95 Snatch
Rx 115/75 Snatch
Rx2 Stepups, 95/65 Snatch
Rx3 20/16 Box, Burpee without Pullups, 75/55 Snatch
| 0% |  | |  | 0% |
| Levi | 16:07 Rx+ | | | Josiah | 18:40 Rx+ | | | Coach E | 19:38 Rx | | | James u | 20:06 Rx | | | Coach J | 19:06 Rx2 | | | Joanie | 20:30 Rx3 | | | Daniel O | 20:45 Rx3 | | | Primadelia | 19:40 | 40# | | Polyanna | 19:43 | 40# | | Clara | 20:30 | 30# + Rx |
|
Snatch Max
(Weight,  Snatch)
Find your 1 rep max snatch weight.
This is presumed to be a squat snatch but can also be a power snatch.
| 100% | | | | 0% |
Planned: Mon,Jan5,2026 Sat,Dec13,2025 Wed,Jul16,2025 Sat,Feb22,2025 Wed,Jan22,2025 Sat,Jan4,2025 Tue,Nov26,2024 Wed,Mar27,2024 Sat,Mar23,2024 Sat,Mar16,2024 Wed,Jan25,2023 Wed,Oct26,2022| 1st | 115 Rx | Coach E Wed, Mar 27, 2024
Coach A Sat, Jul 22, 2023 | | 2nd | 83 Rx | Amelia Sat, Feb 22, 2025 | | 3rd | 82 Rx | Coach B Sat, Jul 22, 2023 | | 1st | 215 Rx | Joey P Sat, Dec 13, 2025 | | 2nd | 190 Rx | Victor P Mon, Jan 5, 2026 | | 3rd | 175 Rx | Joe K Sat, Mar 23, 2024 |
|
Squat Program 20211202
(Check In)
Cardio/Leg Warmup
2 Rounds
- 10 Anterior Raises
- 10 Bent Knee Calf Raises
- 10 Cossack Squats
- 10 Plate OH Squats
- 25 Stalder Leg Lifts
Back Squat
- warm up to 75+%
- EMOTM x 8: 2 @ 77% (or RPE 8-9)
Accessory: 3 Rounds
- 8 Double DB High Box Step-up
- 30 Sec Goblet Wall Sit Hold
| 0% | | | | 0% |
| Levi | Yes | | | Josiah | Yes | | | Coach E | Yes | | | Sheridan | Yes | |
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