WOD
 | Tue, Feb 6 2024 |  |
 | Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT |
| Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
| Fri, Mar 8, 2024 at 4:00pm FRIDAY NIGHT LIGHTS |
| Sun, Mar 10, 2024 at 9:30am SUNDAY MORNING LIGHTS! |
| Fri, Mar 15, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (4 days ago) |
| CrossFit 20240206 | Clean and Jerk Max | Home WOD 20240206 | Other Results | February Steps Challenege |
CrossFit 20240206(Weight) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 4 sets: :20 air squats :10 up-downs :30 rest 4 sets: :20 bottom of squat hold :10 burpees WOD REVIEW & WARM-UP: 3-3-3-1-1-1 clean and jerks – warm up to 80% or heavier of 1RM HEAVY to MAX DAY! WOD: For load 1-1-1-1-1 Clean and jerk – Rest 3:00 between sets INTENDED STIMULUS All reps 80% or heavier of 1-rep-max clean and jerk Ideally a new 1-rep-max day Squat clean with push or split jerk 3:00 rest between sets STRETCHING: 1:00 pigeon pose/side 1:00 foam roll upper back
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Cleans
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