WOD
 | Mon, Jul 1 2024 |  |
| CrossFit 20240701 | POWER AMANDA | Upper Body 20240701 |
CrossFit 20240701
(No Results Tracked)
Welcome to July! This month we focus on going heavy and practicing high-skill gymnastics.
WARM-UP:
200m walk
2 sets:
:30 ring rows
:30 push-ups from the knees
:30 PVC pass-throughs
:30 air squats
SKILL/STRENGTH: Every 2:00 for 4 sets
3 touch-and-go power snatches
– Build to a heavy set of 3
WOD WARM-UP: 5 reps for time of
Ring muscle-ups
Power snatches
– Scale to WOD movement and weight
STRETCHING:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side
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POWER AMANDA
(Time, Rx2, Rx3,  The Girls)
Classic CrossFit benchmark Amanda with a power snatch instead of a squat snatch
BENCHMARK WOD POWER AMANDA: For Time
Rx
STIMULUS 6:00-10:00; advanced athletes closer to 4:00
9-7-5 reps for time of:
Ring muscle-ups
Power snatches (135/95)
Rx2
Low ring muscle-up transitions
Power snatches (95/65)
Rx3
Ring rows
Push-ups from the knees
Power snatches (45/35)
INTENDED STIMULUS
Time cap: 12:00
Muscle-ups in 3 sets or less and in under 2:00 per round
Moderate snatch load allowing for unbroken reps or fast singles with a rep every :15 or less
| 100% | | | | 0% |
| 1st | 7:11 Rx2 | Amelia Mon, Jul 1, 2024 | | 2nd | 5:36 Rx3 | Natalie Mon, Jul 1, 2024 | | 1st | 6:01 Rx3 | James H Mon, Jul 1, 2024 | | 2nd | 6:15 Rx3 | Derrick Mon, Jul 1, 2024 | | 3rd | 7:08 Rx3 | Jose B Mon, Jul 1, 2024 |
| Daniel O | 5:12 Rx2 | 75# | | Amelia | 7:11 Rx2 | 1st 65#, jumping BMU | | Gayle | 10 Rx3 | M | | Wayne | 3:26 Rx3 | 105# | | Joanie | 5:30 Rx3 | 45# | | Natalie | 5:36 Rx3 | 2nd | | James H | 6:01 Rx3 | 1st 75# | | Derrick | 6:15 Rx3 | 2nd Xxx | | Kailey | 6:17 Rx3 | 45# | | Jose B | 7:08 Rx3 | 3rd KB swings | | Lisa | 6:04 | Clean (shoulder) 45#, transitions |
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Upper Body 20240701
(Check In)
WARM-UP:
200m walk
2 sets:
:45 row (bike or jump)
-5 inch worms
-5 DB strict press
-10 push-ups
-6 alt scorpion stretch
-10 YTA's
Strict Press:
-1 set x 12 reps @ bar
-3 sets x 12 reps @ 70%-80%
Superset 1: 3 rounds
-10 unbroken strict pull-ups
---3 push-ups every break
-10 dips
Superset 2: 3 rounds
-10 unbroken strict chin-ups
---:30 plank every break
-10 reverse barbell curls
Finisher:
-Green Sally DB shoulder press
Stretching:
-:60 cross-body shoulder stretch
-:60 tricep stretch
-:60 child's pose
| 0% | | | | 0% |
| Erandi | Yes | | | Tony | Yes | | | Phil | Yes | |
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