WOD
 | Thu, May 30 2024 |  |
| CrossFit 20240530 | CrossFit Regionals 2018 Event 4 | Squat Program 20240530 | Back Squat Max | Home WOD 20240530 |
CrossFit 20240530
(No Results Tracked)
WARM-UP:
200m walk
10 alternating elbow-to-instep/side
2 sets of :20 on / :10 off:
up-downs
PVC good mornings
2 sets of :20 on / :10 off:
burpees
PVC snatch grip behind-the-neck presses
SKILL/STRENGTH: EMOTM x 8mins
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch
WOD: 2018 REGIONAL WORKOUT 4
2 rounds for time:
10 snatches (175/125)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (115/75)
12 bar-facing burpees
Rx 135/95, 95/65
Rx2 75/55, 45/35
Rx3 45/35, 45/35
(record results in separate tab)
INTENDED STIMULUS
7:00-12:00 (14:00 time cap)
World record time is 5:09 held by Mat Fraser
First couplet complete by 6:00
Weight 1 snatches in under 2:00 and no more than 75% of 1RM
Weight 2 snatches in under 1:30
Bar-facing burpees in under 1:00
STRETCHING: Accumulate
30 reach, roll, and lifts
| 0% |  | |  | 0% |
|
CrossFit Regionals 2018 Event 4
(Time, Rx+, Rx2, Rx3,  CrossFit Events)
WOD: 2018 REGIONAL WORKOUT 4
2 rounds for time:
- 10 snatches (175/125)
- 12 bar-facing burpees
Right into…
2 rounds for time:
- 10 snatches (115/75)
- 12 bar-facing burpees
Rx+ as written above
Rx 135/95, 95/65
Rx2 75/55, 45/35
Rx3 45/35, 45/35
INTENDED STIMULUS
7:00-12:00 (14:00 time cap)
World record time is 5:09 held by Mat Fraser
First couplet complete by 6:00
Weight 1 snatches in under 2:00 and no more than 75% of 1RM
Weight 2 snatches in under 1:30
Bar-facing burpees in under 1:00
| 0% | | | | 0% |
| Coach J | 7:14 Rx2 | 1st | | Daniel O | 13:39 Rx2 | 95/75 | | Tricia | 10:47 Rx3 | | | Natalie | 12:19 Rx3 | 1st 45/35 | | Scott P | 8:59 | 15# high hang |
|
Squat Program 20240530
(Check In)
Warmup
Back Squat
- 1 x 5 @ 60%
- 1 x 3 @ 70%
- 1 x 2 @ 80%
- 1 x 2 @ 90%
- 1 x 1 @ 95%
- 1 x 1 @ 103%
Front Squat
- 1 x 5 @ 60%
- 1 x 5 @ 70%
- 2 x 5 @ 75%
Stretch
| 0% | | | | 0% |
| Coach J | Yes | | | Coach E | Yes | | | Sheridan | Yes | |
|
Back Squat Max
(Weight, Squats)
Find Your 1 Rep Max Back Squat Weight
| 100% | | | | 0% |
Planned: Sat,Jan3,2026 Mon,Aug26,2024 Thu,May30,2024 Thu,Apr4,2024 Sun,Dec31,2023 Mon,Dec18,2023 Wed,Aug9,2023 Sat,Jun3,2023 Fri,Dec9,2022 Wed,Nov23,2022 Thu,Oct27,2022 Sat,Jul30,2022| 1st | 220 Rx | Coach A Thu, Apr 4, 2024 | | 2nd | 215 Rx | Nicole Sat, Jan 3, 2026 | | 3rd | 200 Rx | Coach E Mon, Dec 18, 2023 | | 1st | 395 Rx | Coach C Sun, Dec 31, 2023 | | 2nd | 355 Rx | Perry Tue, Feb 5, 2019 | | 3rd | 335 Rx | Brandon Sat, Jan 3, 2026 |
| Coach E | 190 Rx | | | Sheridan | 140 Rx | |
|
Home WOD 20240530
(Time, Rx2)
WARM-UP:
200m walk
10 alternating elbow-to-instep/side
2 sets of :20 on / :10 off:
up-downs
PVC good mornings
2 sets of :20 on / :10 off:
burpees
PVC snatch grip behind-the-neck presses
SKILL/STRENGTH: EMOTM x 8mins
1 dumbbell snatch pull
1 dumbbell power snatch
1 dumbbell overhead squat
1 dumbbell squat snatch
WOD:
2 rounds for time:
10 alternating dumbbell squat snatches
12 dumbbell-facing burpees
Right into…
2 rounds for time:
20 alternating dumbbell power snatches
12 dumbbell-facing burpees
– Use a single 50/35 dumbbell
Rx2 scale dumbbell weight
STRETCHING: Accumulate
30 reach, roll, and lifts
| 0% | | | | 0% |
|
