WOD
 | Mon, Jul 3 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: Max Height Box Jump on Mar 12, 2026 (1 day ago) |
| CrossFit 20230703 | Home WOD 20230703 | 1776 Pushup Challenge |
CrossFit 20230703(Weight, Rx2) WARM-UP: 20 jumping jacks 5 push-ups to down dog 10 PVC pass throughs 20 skier jacks 5 push-ups to down dog 10 PVC around-the-worlds 20 jumping jacks 5 push-ups to down dog 10 PVC snatch grip behind the neck presses SKILL WORK: - Double Under Progression 8 sets for reps - 20 sec double-unders (or attempts) - Rest :10 Snatch Review Heavy Day WOD Every 2:00 for 20mins (unbroken) - 1 power snatch - 1 hang squat snatch - 1 high hang squat snatch Rx2 3 power snatches 3 hang power snatches 3 overhead squats INTENDED STIMULUS Heavy snatch day, relative to your capacity Focus on technique while building strength and stamina under load Prioritize mechanics over load STRETCHING: 3 sets :30 reach, roll, and lift 20 banded pull-aparts
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