WOD
 | Mon, Sep 16 2024 |  |
 | Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (8 days ago) |
| CrossFit 20240916 | Upper body Strength 20240916 |
CrossFit 20240916(Time) WARM-UP: 200m walk 3 sets: 25 jumping jacks 8 alternating reverse lunges 8 alternating forward lunges SKILL/STRENGTH: On a 10:00 clock: Kipping pull-up or chest-to-bar skill work WOD: For time Rx: STIMULUS 5:00-9:00 30 DB devils presses (50/35) 50 DB step-ups (12 in) – Use 2 dumbbells – Hold the dumbbells in a farmers carry during the step-up MODIFICATIONS: -DB devils presses, scale weight to something can complete 6 devils presses with good technique in under 45 seconds -DB step-ups, scale weight to something can complete 12 unbroken step-ups STIMULUS NOTES: Time cap: 11:00 Extended sprint Devils presses in 3:00-5:00 Step-ups in 2:00-3:30 Build lower-body and posterior endurance STRETCHING: 1:00 couch stretch/side 1:00 straddle stretch
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