WOD
 | Sun, Oct 6 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 (6 days ago) |
| CrossFit 20241006 | Pullup Program 20210216 |
CrossFit 20241006(Reps) WARM-UP: 200m walk 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 10 box step-up overs 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 5 box jump-overs 10 unweighted good mornings 5 box jump-overs :30 up-downs SKILL/STRENGTH: On a 10:00 clock Build to a heavy 3-rep power clean – Perform touch-and-go reps – Rest 1:00-2:00 between lifts WOD: AMRAP x 8mins Rx: STIMULUS Finish the round of 12 reps or more 2-4-6-8-10 etc. Power cleans (135/95) Box jump-overs (24/20) – Step down from the box MODIFICATIONS: -Power cleans, modify weight to allow completing at least the first few sets with unbroken reps, hang power cleans -Box jump-overs, modify height first then to step-overs STIMULUS NOTES: Finish the round of 12 reps or more Unbroken power cleans through the round of 8+ Continuous movement through the box jump-overs STRETCHING: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves
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