WOD
 | Wed, Sep 28 2022 |  |
 | 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 |
| Mon, May 29, 2023 at 10:00am Memorial Day Murph |
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 | Welcome: Derrick & Jose B |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20220928 | Home WOD 20220928 | Other Results |
CrossFit 20220928(Time, Rx2, Rx3) Warmup Hang Power Snatch - Progression - 8 Mins to work on 1RM (or work on sets of 3-5 for technique) 2 x 5 Thruster Warmup WOD: - 100 Alt Pistol Squats - 50 Thrusters - 25 Hang Power Snatch Rx 95/65 Rx2 75/55, 50 pistol squat negatives Rx3 65/45, 100 alt back step lunges INTENDED STIMULUS 15:00-20:00 Faster and shorter time domain workout after yesterday's long row Smooth and steady on the pistols Complete the thrusters in 5 sets or less Complete the snatches in 4 sets or less Perform sustainable sets so don't fatigue too soon Single-leg squats is going to take some time, try and find a rhythm and just keep moving
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