WOD
 | Fri, Jun 7 2024 |  |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20240607 | Home WOD 20240607 |
CrossFit 20240607(Time) WARM-UP: 200m walk 3 sets: :20 jumping jacks 10 sumo stance good mornings 10 alternating scorpion stretches 10 air squats 200m run SKILL/STRENGTH: Accumulate 30 GHD hip extensions PARTNER WOD FRIDAY!: For time RX: STIMULUS: under 20:00 1000m row - 4 Mins of Power Snatches (75/55) 750m row - 3 Mins of Power Snatches 500m row - 2 Mins of Power Snatches (or rest) 350m row - Finish any remaining Power Snatches Modify weight or row distance if needed (partners work to complete 2500m of Rowing and 75 Power Snatches. One Partner works while one Partner rests, all the way through the workout. Start with the first round of Rowing, then perform 4 minutes of Power Snatches. Move to the next round of rowing, followed by 3 Mins Power Snatches, etc. Continue with all the rounds of Rowing. Stop Power Snatches once you've accumulated 75 - total between both partners. If you've finished snatches early then just rest before finishing the rowing.) STIMULUS NOTES: - Longest row in 4:00 or less - One partner works at a time - Split row evenly between partners (e.g. 500m/500m) - Built-in rest to promote recovery and allow athletes to push the pace on each Row - Light barbell. Strive for 9+ Snatches each minute STRETCHING: 3 sets :30 standing straddle stretch :30 alternating scorpion stretch
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