WOD
 | Thu, Sep 15 2022 |  |
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| Fri, Dec 23, 2022 at 7:00pm The 12 WODs of Christmas Celebration |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20220915 | CFA Kids - Week 115 | Home WOD 20220915 |
CrossFit 20220915(Time, Rx2, Rx3) Warmup: 30 jumping jacks 5 staggered stance good mornings /leg 10 leg swings /leg (across the body) 10 Alt plank reach throughs 100 jump rope singles 10 DB deadlift 10 situps 100 jump rope singles 10 DB hang power cleans 10 alt v-ups 100 jump rope singles 10 DB push press 10 v-ups Accumulate 40 DB Turkish Getups with a Partner WOD Prep - 5 T2B - 5 DB Deadlifts - 5 DB Hang Power Cleans - 5 DB Push Press WOD: - 50 Toes-2-Bar - 400 Jump Rope Singles (200 DU's ok) - 30 DB Deadlifts - 20 DB Hang Power Cleans - 10 DB Push Press Rx - 50/35 Rx2 - 35/25 Rx3 - Knee Raises, 25/15 INTENDED STIMULUS 7:00-12:00 Toes-to-bar should be done in 4:00 or less maintaining sets of at least 5+ for most of the 50-reps Finish the run in 2:30 or less Find a dumbbell weight that can hold on to for big sets Deadlifts should be done in 3 sets or less, the hang power cleans in 2 sets or less, and the push presses in 2 sets or less
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