WOD
 | Mon, Jul 17 2023 |  |
| 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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| 1st | 7:48 Rx | Coach B Mon, Jul 17, 2023 | | 2nd | 7:22 Rx2 | Amelia Mon, Jul 17, 2023 | | 3rd | 7:54 Rx3 | Chloe Mon, Jul 17, 2023 | | 1st | 7:44 Rx2 | James H Mon, Jul 17, 2023 | | 2nd | 8:14 Rx2 | Aaron D Mon, Jul 17, 2023 | | 3rd | 8:46 Rx2 | Coach C Mon, Jul 17, 2023 |
| Coach B | 7:48 Rx | +5 extra reps of Cleans | | Daniel O | 9:16 Rx | | | Amelia | 7:22 Rx2 | | | James H | 7:44 Rx2 | | | Megan M | 7:44 Rx2 | | | Tricia | 8:12 Rx2 | | | Aaron D | 8:14 Rx2 | | | Coach C | 8:46 Rx2 | | | Joe S | 10:04 Rx2 | | | Jenn | 6:58 Rx3 | | | Chloe | 7:54 Rx3 | | | Matt | 8:27 Rx3 | 95# | | Lawrence | 8:28 Rx3 | 95# | | Julie A | 9:00 | 25# | | Carlos | 9:30 | 55# | | Chanel | 9:36 | 35# | | Edgar | DNS | Home early |
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Snatch Balance Max
(Weight,  Snatch)
Find your 1RM of Snatch Balance
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Planned: Mon,Jul17,2023 Sat,Feb25,2023 Sat,Sep4,2021 Fri,Nov27,2020 Mon,Jul22,2019 Tue,Jul9,2019 Wed,Oct24,2018| 1st | 65 Rx | Coach B Mon, Jul 17, 2023
Amelia Mon, Jul 17, 2023 | | 2nd | 45 Rx | Chloe Mon, Jul 17, 2023 | | 3rd | 25 Rx | Julie A Mon, Jul 17, 2023 | | 1st | 95 Rx | Matt Mon, Jul 17, 2023 | | 2nd | 85 Rx | Coach C Mon, Jul 17, 2023 | | 3rd | 80 Rx | Aaron D Mon, Jul 17, 2023 |
| 1st | 110 Rx | Coach E Sat, May 9, 2026 | | 2nd | 85 Rx | Coach B Sat, Feb 25, 2023 | | 3rd | 65 Rx | Amelia Mon, Jul 17, 2023 | | 1st | 180 Rx | Joey P Sat, Sep 4, 2021 | | 2nd | 155 Rx | Joe K Sat, Feb 25, 2023 | | 3rd | 140 Rx | Coach J Thu, Jan 6, 2022 |
| Daniel O | 115 Rx | | | Lawrence | 95 Rx | | | Joe S | 95 Rx | | | Matt | 95 Rx | | | Edgar | 85 Rx | | | Coach C | 85 Rx | 5th | | Aaron D | 80 Rx | | | Megan M | 75 Rx | | | James H | 65 Rx | 7th | | Amelia | 65 Rx | 3rd | | Tricia | 65 Rx | | | Coach B | 65 Rx | | | Carlos | 65 Rx | 7th | | Chloe | 45 Rx | 4th | | Chanel | 35 Rx | | | Julie A | 25 Rx | 5th | | Jenn | 15 Rx | |
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Home WOD 20230717
(Time)
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
400m weighted run (50/35)
50 DB hang power cleans (50/35)
400m weighted run
– Use one DB for the weighted runs and two DBs for the hang power cleans
STRETCHING: 2 sets
:30 sit and reach stretch
:30 wrist extension stretch/arm
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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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