WOD
 | Tue, Jun 6 2023 |  |
 | Tue, Jul 4, 2023 at 10:00am Sparks Marina Paddleboard and BBQ |
| Fri, Jul 14, 2023 at 12:00pm Lahontan Lake WOD |
| Sat, Jul 15, 2023 at 8:00am Lahontan Lake WOD |
| Sun, Jul 16, 2023 at 8:00am Lahontan Lake WOD |
| Sat, Sep 16, 2023 at 8:00am New Kids in the Box |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230606 | Home WOD 20230606 | Other Results | Mobility Bingo Challenge |
CrossFit 20230606(Reps, Rx2, Rx3) WARM-UP: 200m run (conversation pace) 10 leg swings/leg (forward and backward) 10 ring rows 200m run (a little faster) 10 box step-ups 10 box incline pushups 200m run (a little faster) 10 reverse lunges 10 steps bear crawl SKILL/STRENGTH: 5 sets for load 2 hang snatch high pulls 1 hang power snatch – Rest 3:00 between sets WOD: EMOTM x 16mins Even minutes: 1-3 rope climbs Odd minutes: 12 DB reverse lunges (35/25) – Use 2 DBs for the lunges, held as desired score = number of rope climbs Rx2 - 10 ft rope climb, 25/20 Rx3 - 3 rope lowers, 8 DB reverse lunges (15/10 or unweighted) INTENDED STIMULUS Built-in rest - allows to recover enough to stay consistent with movements all 8 rounds There should be :15+ rest each round so scale accordingly Use today as a chance at rope climb skill building Head down and push hard on the lunges STRETCHING: 2 sets :30 double forearm stretch 1:00 foam roll quads
|
|
|
