WOD

Tue, Oct 3 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20231003Home WOD 20231003Other ResultsScary Squat Challenge

CrossFit 20231003


(Weight)
WARM-UP:
200m walk
:20 air squats
:10 bottom of squat hold
1:00 couch stretch/per leg
1:00 pigeon pose/per leg
1:00 frog stretch
:20 air squats
:10 bottom of squat hold

WOD WARM-UP:
3 x 3/4 back squats
3 above-parallel back squats
5 pause back squats
10 back squats

WOD: HEAVY DAY!
5 sets:
3 back squats
– Build to a heavy set of 3 and maintain for all 5 sets

INTENDED STIMULUS
Find a heavy weight and stay there for all 5 sets
75-85% of 1-rep max
Rest 2:00 to 3:00 between sets
Count any failed set as one of the 5

STRETCHING:
1:00 couch stretch/leg
1:00 foam roll upper back

0% 0%

1st145.5 RxJulie A Tue, Oct 3, 2023
2nd125 RxAmelia Tue, Oct 3, 2023
1st265 RxCoach C Tue, Oct 3, 2023
2nd215 RxCoach J Tue, Oct 3, 2023
3rd185 RxJames H Tue, Oct 3, 2023

Wayne265 Rx
+ clips
Coach C265 Rx
275 extra
Coach J215 Rx
Tejas215 Rx
Tricia195 Rx
James H185 Rx
Edgar185 Rx
Daniel O185 Rx
Carlos175 Rx
Katie A165 Rx
Claire145.5 Rx
Julie A145.5 Rx
Amelia125 Rx
Sans clips
Joanie125 Rx
Carsyn115 Rx
Tiffany W105 Rx
Phil75 Rx
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