WOD
 | Wed, Feb 7 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 (5 days ago) |
| CrossFit 20240207 | Amanda | Home WOD 20240207 | Bar Muscle Up Class W4 S12 | February Steps Challenege |
CrossFit 20240207(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 2 sets: :30 ring rows :30 knee push-ups :30 PVC pass-throughs :30 air squats WOD REVIEW & WARM-UP: WOD: For time Rx+ 9-7-5: Muscle-ups Squat snatches (135/95) Rx jumping ring muscle-ups or feet elevated muscle-up transitions, 95/65 Rx2 Low ring muscle-up transitions, 75/45 Rx3 Ring rows/Knee push-ups, 55/35 (enter score in Amanda tab) INTENDED STIMULUS 4:00-10:00 Muscle-ups in sets of 2+ Fast singles on the snatches Finish the round of 9 by 4:00 STRETCHING: 1:00 elbow-to-instep/side 1:00 banded shoulder stretch/side
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