WOD
 | Sun, Jul 2 2023 |  |
| CrossFit 20230702 | Max Thruster | Home WOD 20230702 | 1776 Pushup Challenge |
CrossFit 20230702
(No Results Tracked)
WARM-UP:
:30 jumping jacks
5 elbow-to-instep/leg
:30 mountain climbers
1:00 counterbalance plate squats
SKILL/STRENGTH:
5 full-grip front squats
5 wide stance push presses
10 thrusters
10 top-to-top thrusters
Perform at least 3 warm-up sets
For load:
5-5-5-3-3-3-1-1-1:
Thruster
– Lift every 3:00
(Record max weight lifted in other tab)
INTENDED STIMULUS
Build to a heavy set of 5, 3, and 1 respectively
Lift once every 3:00
Aim to start around 65-70% of 1-rep-max thruster
STRETCHING: 2 sets
:30 Samson stretch/side
:30 elevated pigeon stretch/side
| 0% |  | |  | 0% |
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Max Thruster
(Weight,  Misc Barbell)
Max Thruster
1 Rep Max Thruster (full squat, full press)
| 100% | | | | 0% |
Planned: Thu,Jul10,2025 Wed,Dec11,2024 Sun,Jul2,2023 Sun,Feb26,2023 Fri,Feb24,2023 Wed,Jan11,2023 Wed,Jun22,2022 Fri,Feb4,2022 Thu,Sep30,2021 Tue,Jun22,2021 Thu,Sep24,2020 Sun,Apr28,2019| 1st | 115 Rx | Coach E Thu, Jul 10, 2025 | | 2nd | 110 Rx | Coach B Mon, Sep 25, 2023 | | 3rd | 101.5 Rx | Tracy L Fri, Feb 24, 2023 | | 1st | 205 Rx | Brice Thu, Jul 10, 2025
Coach C Fri, Feb 9, 2024 | | 2nd | 185 Rx | Joe K Wed, Jul 17, 2024 | | 3rd | 165 Rx | Derrick Thu, Jul 10, 2025
Josh Fri, Feb 24, 2023 |
| James H | 150 Rx | 6th | | Aaron D | 146 Rx | 7th | | Chloe | 70 Rx | 6th |
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Home WOD 20230702
(Reps)
WARM-UP:
10 leg swings/leg
:20 Samson stretch/leg
10 lateral leg swings/leg
:20 spiderman stretch/leg
SKILL/STRENGTH: On a 12:00 clock
Jog at a casual pace
– Every 3:00 (including 0:00), perform 6 burpees and 12 air squats
WOD:
EQUIPMENT
2 sets for reps:
AMRAP 1:00:
5 double-DB snatches
Max-rep DB thrusters
– Rest 1:00 between sets.
2 sets for reps:
AMRAP 1:00:
10 double-DB farmers lunges
Max-rep DB thrusters
– Rest 1:00 between sets
2 sets for reps:
AMRAP 1:00:
10 DB hang power cleans
Max-rep DB thrusters
– Rest 1:00 between sets
BODYWEIGHT
EMOTM x 16mins:
Min. 1 | 3 up-downs + max-height jump
Min. 2 | 25 air squats AFAP
STRETCHING: Accumulate in 2 sets
:30 Samson stretch/side
:30 elevated pigeon stretch/side
| 0% | | | | 0% |
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1776 Pushup Challenge
Jul 1, 2023 - Jul 31, 2023 (Individual Goal 1,776) 
Accumulate 1776 Pushups in the month of July.
For extra credit, accumulate 2023 Pushups!
| Coach J | | | James H | | | Joe K | | | Donna | | | Amelia | | | Coach E | | | Marcus | | | Daniel O | | | Tricia | | | Matt | | | Chloe | | | Tracy L | | | Coach A | | | Aaron D | |
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