WOD
 | Sun, Oct 20 2024 |  |
 | Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
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 | Welcome: Nick |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20241020 | 5 Rep Max Overhead Squat | Pullup Program 20210302 |
CrossFit 20241020(No Results Tracked) WARM-UP: 200m walk 3 sets: :30 slow PVC pass-throughs :30 jumping jacks :30 jumping squats SKILL/STRENGTH: For completion 200m double-KB front-rack carry WOD WARM-UP: On an 8:00 clock Build to a 5-rep overhead squat around 65-75% of 1-rep-max, or a load that feels moderately heavy – Rest 1:00-1:30 between sets HEAVY DAY! WOD: For load 5-5-5-5-5 Overhead squat – Lift once every 4:00 STIMULUS NOTES: Start at a moderate load and build in load Take the bar from the rack and push press or push jerk it overhead STRETCHING: 1:00 foam roll T-spine 1:00 foam roll glute-med/side
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5 Rep Max
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