WOD
 | Mon, Mar 28 2022 |  |
 | 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 20220328 | Home WOD 20220328 | Other Results |
CrossFit 20220328(Time, Rx2, Rx3) Foam Roll Warmup: 1:00 upper and mid-back 1:00 lats (right & left side ) :30 calves (left & right side) Dynamic Warmup: 3 rounds run 200-m 15 PVC pipe overhead squats Snatch Progression Snatch Warmup 3-3-3-3 EMOTM x 10 - 1 Snatch (increase load across as many sets as possible) WOD: 9-6-3 - Snatch (135/85) - Burpee Box Jump Over (30/24) Rx2 95/65, 24/20 box Rx3 65/45, lower box, step-overs OK INTENDED STIMULUS Finish this workout in 7 minutes or less. The snatch weight should be moderately heavy today. Choose a weight that challenges you but that you won't fail. The box is higher than normal. May use hands to assist over the box if needed.
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