WOD
 | Mon, Jul 3 2023 |  |
| 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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| 1st | 90 Rx | Coach A Mon, Jul 3, 2023 | | 2nd | 85 Rx | Coach E Mon, Jul 3, 2023 | | 3rd | 70 Rx | Coach B Mon, Jul 3, 2023 | | 1st | 95 Rx | Josh Mon, Jul 3, 2023 | | 2nd | 66 Rx | Aaron D Mon, Jul 3, 2023 | | 3rd | 65 Rx | Joe S Mon, Jul 3, 2023 |
| Daniel O | 115 Rx | | | Josh | 95 Rx | | | Coach A | 90 Rx | | | Coach E | 85 Rx | | | Lawrence | 75 Rx | | | Coach B | 70 Rx | | | Aaron D | 66 Rx | | | Edgar | 65 Rx | | | Marcus | 65 Rx | | | Amelia | 65 Rx | | | Joe S | 65 Rx | | | Wayne | 65 Rx | | | Tracy L | 65 Rx | | | Megan M | 55 Rx | | | Jenn | 50 Rx | | | Joanie | 45 Rx | | | Chloe | 40 Rx | | | Asper | 65 Rx2 | | | Carlos | 50 Rx2 | | | Julie A | 35 Rx2 | | | Tiffany W | 22 Rx2 | |
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Home WOD 20230703
(Weight)
WARM-UP:
20 skier jacks
5 push-ups to down dog
10 PVC pass throughs
20 jumping jacks
5 push-ups to down dog
10 PVC around-the-worlds
20 skier jacks
5 push-ups to down dog
10 PVC snatch grip behind the neck presses
SKILL WORK: 8 sets for reps
:20 double-unders (scaled = single unders)
– Rest :10
WOD:
Limited equipment option:
Every 2:00 for 20:00:
10 DB snatches, right
10 DB snatches, left
10 DB overhead squats, right
10 DB overhead squats, left
At home variation:
Every 2:00 for 20:00:
2 left-arm DB snatches
2 left-arm DB hang squat snatches
2 left-arm DB squat snatches
– Switch arms.
2 right-arm DB snatches
2 right-arm DB hang squat snatches
2 right-arm DB squat snatches
STRETCHING: 3 sets
:30 reach, roll, and lift
20 banded pull-aparts
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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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