WOD
 | Tue, Mar 8 2022 |  |
| CrossFit 20220308 | Power Snatch Max | Snatch Max | CFA Kids - Week 60 - Skill Day | Pullup Program 20220308 | Home WOD 20220308 |
CrossFit 20220308
(Time, Rx2, Rx3)
Warmup:
2 sets:
1-min jump rope
15 hollow rocks
15 ground-to-overheads with a plate (10/15 lb)
10 PVC pipe pass-throughs
10 PVC pipe Romanian deadlifts
10 PVC pipe around-the-worlds 5/arm
10 PVC pipe quarter overhead squats
Skill:
Muscle Snatch 1-1-1-1
Power Snatch 1-1-1-1
Squat Snatch 1-1-1-1
WOD: 3 Rounds
- 1200m Bike (500m row, 400m run)
- 21 Hang Power Snatch
Rx 75/55
Rx2 65/45
Rx3 45/35
| 0% |  | |  | 0% |
| Levi | 9:29 Rx | | | Katie A | 10:39 Rx | | | Josiah | 11:49 Rx | | | Daniel O | 13:52 Rx | | | Brittney | 14:10 Rx | | | James H | 14:34 Rx2 | | | Aaron D | 11:44 Rx3 | 55# | | Lisa | 15:53 Rx3 | | | Primadelia | 13:47 | #25 w/ 15 reps | | Chloe | 13:55 | 25# | | Sara | 14:20 | 15 snatches | | Perry | 0 | DNF |
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Power Snatch Max
(Weight,  Snatch)
Maximum weight power snatch for 1 rep
| 100% | | | | 0% |
Planned: Sat,Dec13,2025 Wed,Jul16,2025 Sat,Jan4,2025 Sat,Mar19,2022 Tue,Mar8,2022 Wed,Jul28,2021 Fri,May7,2021| 1st | 110 Rx | Nicole Sat, Dec 13, 2025 | | 2nd | 105 Rx | Coach E Thu, Dec 14, 2023 | | 3rd | 87 Rx | Coach B Thu, Dec 14, 2023 | | 1st | 165 Rx | Brandon Sat, Dec 13, 2025
Coach C Fri, Mar 8, 2024
Joey P Thu, Aug 20, 2020 | | 2nd | 135 Rx | Carlos Sat, Jan 4, 2025
Derrick Sat, Jan 4, 2025
Coach J Tue, Jan 22, 2019 | | 3rd | 125 Rx | Josh Tue, Jun 6, 2023 |
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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 |
| Josiah | 186 Rx | | | Levi | 165 Rx | |
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CFA Kids - Week 60 - Skill Day
(Time, Rx2, Rx3)
Warm up: 3 Rounds
100m Partner Row (50m ea)
5 Inch Worms
5 Around the Worlds
Skill: Review Presses
Strict Press 3-3-3
Push Press 4-4-4
Push Jerk 5-5-5
WOD: BENCHMARK - MODIFIED HEAVY DT
3 Rounds for Time
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Rx 55#, 35#, 15# bars
Rx2 45#, HPC = Ball @ 14#, PJ = Alt DBs @ 10#
Rx3 35#, HPC = Ball @ 8#, PJ = Alt DBs @ 5#
Game: Floor is Lava
| 0% | | | | 0% |
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Pullup Program 20220308
(Check In)
Warmup
3 Rounds
- 10 Scapular Pullups
- 10 Scapular Pushups
Accumulate 3 Mins Handstand Hold (work on freestanding)
2 x 5mins Banded Bar Muscle Up
- first 5 mins: strict w/ heavy band
- second 5 mins: kipping w/ lighter band
Accessory - 10 Min AMRAP
- 10 Single Arm DB Shoulder Press
- 10 Barbell/DB Bent Over Rows
- 20 Banded Tricep Extensions
Midline: Accumulate 50 Perfect Hollow Rocks
| 0% | | | | 0% |
| Josiah | Yes | | | Sara | Yes | | | Levi | Yes | | | Omar | Yes | | | Coach J | Yes | |
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Home WOD 20220308
(Time, Rx2)
Warmup
1 min slow jog
10 toy soldiers
10 groiners
1 min moderate jog
20 walking-lunge steps for distance
20 air squats
1 min moderate run
30 sec high knees
30 sec butt kickers
1 min fast run
WOD: 8 Rounds
- 400m Run
- 90 sec Rest
Rx2: 200m Run, 60 sec Rest
Stretching: 3 Rounds
- 30 sec foam roll Calves / side
- 30 sec T-spine foam roll
| 0% | | | | 0% |
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