WOD
 | Tue, Dec 5 2023 |  |
 | Sat, Dec 23, 2023 at 5:00pm Allure Holiday Party |
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| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20231205 | Home WOD 20231205 | Hip Mobilization Challenge |
CrossFit 20231205(Weight, Rx2) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 2 sets: 20 jumping jacks 10 PVC good mornings 5 Cossack squats/side 10 PVC pass throughs SKILL/STRENGTH: 2 sets for load: 10 snatch-grip bent over rows WOD WARM-UP: 2 sets: 3 overhead squats (building) – Rest 1:00 between sets For load: 3-3-3-3-3-3-3: Overhead squat – Lift once every 3:00 Rx2 – Scale to an empty barbell or PVC pipe INTENDED STIMULUS All sets of 3 should be at 70% or more Lift once every 3:00 Behind-the-neck push jerk the bar to get it overhead STRETCHING: 1:00 forearm stretch/side 1:00 couch stretch/side
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