WOD

Sun, Sep 10 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20230910

Home WOD 20230910

Front Squat 5-Rep Max

Veggie Challenge

CrossFit 20230910

(Weight)
WARM-UP:
200m walk then 3 sets...
6 push-ups
8 alternating Cossack squats
10 DB goblet squats
– Increase DB load for the goblet squats each set

SKILL/STRENGTH: On a 3:00 clock for reps
1:00 weighted sit-ups (30/20)
1:00 V-ups
1:00 sit-ups
– No rest between movements
– Use a DB held at the shoulders for the weighted sit-ups

WOD: 5 sets for load
5 front squats
(score = lightest weight lifted for the 5 sets)

- Rest 3:00 between sets

INTENDED STIMULUS
All sets 70% or greater of 1-rep max front squat
Hold a heavy load across all 5 sets
Beginner athletes can build heavy across the 5 sets in 5 to 10-lb increments

STRETCHING:
3:00 foam roll quads
– 1:00 both legs
– 1:00 left-leg bias
– 1:00 right-leg bias

1^st	110 Rx	Coach E Sun, Sep 10, 2023 Julie A Sun, Sep 10, 2023
2^nd	45 Rx	Natalie Sun, Sep 10, 2023
1^st	135 Rx	Carlos Sun, Sep 10, 2023

Carlos	135 Rx
Julie A	110 Rx
Coach E	110 Rx
Jenn	95 Rx
Natalie	45 Rx