WOD

Fri, Oct 13 2023

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Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20231013Home WOD 20231013Scary Squat Challenge

CrossFit 20231013


(Time, Rx2, Rx3)
WARM-UP:
200m walk
Partners run together with the medicine-ball (switch who holds the ball at the 50m mark)
- 100m run
- 5 inchworm + push-up
- 100m run
- 10 up-downs
- 100m run
- 3 slow burpees
(Rest :10)
- 4 moderate burpees
(Rest :10)
- 5 fast burpees

Power Snatch Warmup
3-4 sets
- 2 Touch-n-Go Power Snatch
- 1 Power Snatch
(build to moderate-heavy)

PARTNER WOD FRIDAY!
3 rounds
- 600m run with a med ball (20/14)
- 24 power snatches (95/75)
(athletes run together and switch as needed on the snatches)
(the medicine ball doesn’t touch the ground until the workout is over)
(if the medicine ball touches the ground, both partners complete 10 burpees before continuing)

Rx2 - 400m, 14/10 ball, 75/55 barbell
Rx3 - 200m run, 10/8 ball, 45/35 barbell

INTENDED STIMULUS
- 20:00-27:00
- Runs in 5:00 or less
- Snatches in 3:00 or less
- Snatch loading that allows for a few touch-and-go reps, but will likely be performed as singles
- 10 penalty burpees/athlete any time the medicine ball touches the ground

STRETCH:
- 1 min lacrosse ball foot roll /foot
- 1 min couch stretch /leg
- 1 min thread the needle /arm

0% 0%

1st16:43 Rx3Julie A Fri, Oct 13, 2023
1st15:05 Rx2Josh Fri, Oct 13, 2023
Coach C Fri, Oct 13, 2023
2nd16:00 Rx2Patrick Fri, Oct 13, 2023
3rd16:43 Rx3Carlos Fri, Oct 13, 2023

Tony22:17 Rx
Tony & the old guy
Claire23:00 Rx
Ben23:00 Rx
Coach C15:05 Rx2
Chose- 20#, 95#
Josh15:05 Rx2
Chose- 20#, 95#
Marcus16:00 Rx2
14 Y/Os (mentally)
Patrick16:00 Rx2
14 Y/Os (mentally)
Julie A16:43 Rx3
Carlos16:43 Rx3
65#
Tiffany W20:58 Rx3
The Girls
Joanie20:58 Rx3
The Girls
Jenn20:58 Rx3
The Girls
Edgar22:40 Rx3
600m and 14#
Albert22:17
Tony & the old guy, 15#
Lisa22:40
600m, 14#, 15# snatch
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)