WOD
 | Tue, Sep 17 2024 |  |
 | Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
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| Most Recent Benchmark: Max Height Box Jump on Mar 12, 2026 (1 day ago) |
CrossFit 20240917(Time) WARM-UP: 200m walk 3 sets: :30 alternating hamstring scoops :30 PVC pass-throughs :30 alternating Spiderman stretch :30 Kang squats 100m run, easy Timed 200m run SKILL/STRENGTH: Every 2:00 for 5 sets 3 snatches WOD: 4 rounds for time Rx: STIMULUS 9:00-14:00 400m run 10 squat snatches (135/95) MODIFICATIONS: -Run, scale to distance can complete in 2:15 or less -Squat snatches, reduce weight to allow performing the squat snatch with sound technique and perform at least 3 touch-and-go reps STIMULUS NOTES: Time cap: 16:00 Runs in 1:30-2:15 Snatches in :30-1:30 Snatches may be done as singles, but athletes should be able to perform 3 unbroken reps STRETCHING: 1:00 scorpion stretch/side 1:00 child’s pose stretch
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