WOD
 | Tue, Oct 15 2024 |  |
 | Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
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 | Welcome: L.G. |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (8 days ago) |
CrossFit 20241015(Time) WARM-UP: 200m walk 5 inchworm + push-ups 5 over/under-the-fence/direction 100m jog 5 push-ups from the knees 5 elbow-to-instep/leg 100m run (faster) 5 push-ups 10 alternating Samson stretch/leg SKILL/STRENGTH: 3 sets 5-10 V-ups 3-5 log rolls/direction – Rest as needed WOD: 3 rounds for time Rx: STIMULUS 12:00-17:00 21 push-ups 12 hang power cleans (135/95) 800m run MODIFICATIONS: -Push-ups, modify reps, e.g., 15, 12 -Hang power cleans, modify weight first, e.g., moderate weight then reps, e.g., 9 -Run, modify distance to something can complete in 4:30 or less, e.g., 600, 400 STIMULUS NOTES: Time cap: 19:00 Push-ups in :20-1:00; unbroken first round Hang power cleans in :20-1:00; unbroken first round Runs in 3:00-4:30 STRETCHING: 1:30 couch stretch/leg
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