WOD

Sun, Oct 22 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20231022Home WOD 2023102220231022 Goals ClassOther ResultsScary Squat Challenge

CrossFit 20231022


(Weight)
WARM-UP:
200m walk
2 sets:
5 push-ups to down dog
10 PVC pass throughs
5 push-ups to down dog
10 PVC around-the-worlds
5 push-ups to down dog
10 PVC snatch grip behind the neck presses

SKILL/STRENGTH: Every 2:00 x 3 sets
5 hang muscle snatches
– Build to a heavy set of 5 reps

WOD: 7 sets for load
3 hang power snatches

INTENDED STIMULUS
Build to a heavy set of 3 unbroken hang power snatches
Lift once every 3:00
Increase weight across sets
Start around 60-65% of your best power snatch

STRETCHING:
1:00 active bar hang
1:00 overhead empty barbell hold

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1st90 RxCoach E Sun, Oct 22, 2023
Coach A Sun, Oct 22, 2023
2nd45 RxNatalie Sun, Oct 22, 2023
1st95 RxMatt Sun, Oct 22, 2023

Matt95 Rx
Coach A90 Rx
Coach E90 Rx
Carsyn55 Rx
Natalie45 Rx
Albert25 Rx
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