WOD
 | Tue, Nov 19 2024 |  |
 | Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
| Sat, Dec 21, 2024 at 6:00pm Holiday Party - 6:00pm |
| Thu, Feb 27, 2025 at 12:00pm CrossFit 25.1 Announcement |
| Fri, Feb 28, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Mar 7, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20241119 | Other Results | Active Walking Outdoors |
CrossFit 20241119(Weight) WARM-UP: 200m walk 2 sets: 5 inchworm to push-up + down dog 10 PVC pass-throughs 5 inchworm to push-up + down dog 10 PVC around-the-worlds 5 inchworm to push-up + down dog 10 PVC snatch grip behind-the-neck presses WOD WARM-UP: 3 sets 3 hang power snatches – Rest :60-:90 between sets – Build to 40-45% of your best power snatch, or a weight that feels moderately light HEAVY DAY! WOD: 10 rounds 3 hang power snatches – Lift every 2:00 – Build in load if technique allows MODIFICATIONS: -Hang power snatches; substitute hang cleans for athletes who are unable to go overhead STIMULUS NOTES: Heavy day, building in load as technique allows Most athletes will work up to 70-80% of 1-rep-max; start around 40% and build with small jumps Repeat and/or reduce loads to maintain sound mechanics before increasing STRETCHING: 1:00 cobra stretch :30 foam roll lats/side
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