WOD

Sun, Sep 17 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (8 days ago)
CrossFit 20230917Home WOD 20230917Veggie Challenge

CrossFit 20230917


(Weight)
WARM-UP:
200m walk
2 sets:
:30 alternating back rack lunges with PVC
:30 burpees
:30 PVC overhead squats
:30 burpees
:30 PVC good mornings
:30 burpees
:30 PVC pass throughs

SKILL/STRENGTH: Every :30 for 5:00
3 behind the neck snatch grip push presses

WOD: EMOTM x 10mins
1 power snatch
1 hang squat snatch
1 overhead squat
– Build in load across the 10:00

INTENDED STIMULUS
Heavy complex
Loads lifted will be relative, but will likely depend on squat snatch/overhead squat capacity
Focus on improving mechanics while also pushing load

STRETCHING: 2 sets
1:00 T-spine foam roll
:30 band pull-aparts

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1st70 RxCoach E Sun, Sep 17, 2023
2nd25 RxNatalie Sun, Sep 17, 2023
1st95 RxAaron D Sun, Sep 17, 2023
2nd75 RxJames H Sun, Sep 17, 2023

Aaron D95 Rx
James H75 Rx
Coach E70 Rx
Jenn45 Rx
Carsyn35 Rx
Natalie25 Rx
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