WOD

Wed, Sep 13 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20230913Home WOD 20230913Veggie Challenge

CrossFit 20230913


(Weight)
WARM-UP:
200m walk
2:00 bike or row
10 good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike or row

SKILL/STRENGTH: Every 3:00 for 4 sets
15 weighted hip extensions
100ft sandbag carry

WOD: 6 sets for load
3 deadlifts
– Use the same load across all sets

Choose a weight that feels challenging but not maximal

INTENDED STIMULUS
Heavy day
Lift 80%+ of 1-rep max deadlift
Maintain the same load for all 6 sets
Perform a new lift every 3:00
Allow for about 2:30 of rest

STRETCHING:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 seated reach stretch

0% 0%

1st155 RxTracy L Wed, Sep 13, 2023
2nd145 RxCoach B Wed, Sep 13, 2023
3rd130 RxCoach A Wed, Sep 13, 2023
1st355 RxCoach C Wed, Sep 13, 2023
2nd285 RxJosh Wed, Sep 13, 2023
3rd255 RxCoach J Wed, Sep 13, 2023

Wayne355 Rx
Coach C355 Rx
Josh285 Rx
Coach J255 Rx
Omar245 Rx
Logan B225 Rx
Tejas225 Rx
James H215 Rx
Tricia195 Rx
Edgar185 Rx
Daniel O155 Rx
Tracy L155 Rx
Coach B145 Rx
Patrick145 Rx
Coach A130 Rx
Nickolas125 Rx
Joanie125 Rx
Primadelia95 Rx
Carsyn95 Rx
Alice55 Rx
Gayle35 Rx
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