WOD

Sun, Oct 22 2023

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Most Recent Benchmark:
CrossFit Open 26.2 on Mar 8, 2026 (4 days ago)
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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
2nd25 RxAlbert Sun, Oct 22, 2023

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