WOD
 | Tue, Aug 8 2023 |  |
 | Sat, Sep 16, 2023 at 8:00am New Kids in the Box |
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| Sat, Dec 23, 2023 at 5:00pm Allure Holiday Party |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20230808 | Home WOD 20230808 | Hit the Stimulus |
CrossFit 20230808(Rounds, Rx2, Rx3) WARM-UP: :30 single-unders 10 alternating spidermen 10 pause air squats :30 single-single-double 10 toy soldiers 10 air squats :30 double-unders 5 elbow-to-instep/side 10 counterbalance pause plate squats (15/10) SKILL: EMOTM x 8mins 3 power cleans – Build in load every minute, maintaining sound technique WOD: AMRAP (rounds) x 12mins 36 double-unders 6 squat cleans (105/75) Rx2 - 30 sec double-under attempts, 95/65 Rx3 - 48 single-unders, 75/55 INTENDED STIMULUS 6-8 rounds Barbell loading should allow for 6 unbroken reps Touch-and-go OR fast singles on the cleans Double-unders in :30 or less STRETCHING: 1:00 lat foam roll/side 1:00 calf foam roll/side
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