WOD

Sun, Oct 8 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20231008Home WOD 2023100820231008 Goals ClassScary Squat Challenge

CrossFit 20231008


(Time, Rx2, Rx3)
WARM-UP:
200m walk
500m row (warm-up pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump

SKILL/STRENGTH: 3 sets
50ft front rack walking lunge

WOD: 5 rounds for time
500m row
5 squat cleans (115/85)

Rx2 95/75
Rx3 300m row, 45/35

INTENDED STIMULUS
Sub 20:00
Moderately heavy couplet that offers a chance to work on lifting heavier loads under fatigue
Rows in 2:30 or less; cleans in 1:30 with a clean approximately every :20

STRETCHING:
100m cooldown walk
2 sets:
:30 lacrosse ball shoulder mash/side
:30 band pull-a-parts
:30 scap pull-ups

0% 0%

1st18:02 Rx3Natalie Sun, Oct 8, 2023
1st15:33 Rx2Aaron D Sun, Oct 8, 2023
2nd17:30 Rx2Matt Sun, Oct 8, 2023

Aaron D15:33 Rx2
Matt17:30 Rx2
Carsyn16:46 Rx3
500m, 55#
Natalie18:02 Rx3
500m
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)