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| CrossFit 20230717 | Snatch Balance Max | Home WOD 20230717 | 1776 Pushup Challenge |
CrossFit 20230717(Time, Rx2, Rx3) WARM-UP: 4 sets 10 mountain climbers 10 air squats 10 push-ups SKILL/STRENGTH: Every 2:00 for 8 sets 1 snatch balance – Increase loading across as many sets as possible WOD: For time 500/400m row 30 hang power cleans (85/ 125) 500/400 row Rx2 (65/105) Rx3 200/250m row, (75/55) INTENDED STIMULUS 6:00-10:00 Each row in under 2:00 Barbell loading that allows for sets of 3-5 in the workout Don't pace the rows; push hard and tackle a heavy load under fatigue No more than 5:00 on the hang cleans STRETCHING: 2 sets :30 sit and reach stretch :30 wrist extension stretch/arm
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Snatch
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