WOD
 | Sun, Jan 12 2025 |  |
 | Thu, Feb 27, 2025 at 12:00pm CrossFit 25.1 Announcement |
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 | Welcome: Rosie |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250112 | Pullup Program 20210316 |
CrossFit 20250112(Time) WARM-UP: 200m walk 2 sets: :20 up-downs :10 rest :20 PVC good mornings :10 rest 2 sets: :20 burpees :10 rest :20 PVC snatch grip behind-the-neck presses :10 rest 1 set: 5 alternating elbow-to-instep/side SKILL/STRENGTH: EMOTM x 8mins 1 snatch pull 1 power snatch 1 overhead squat 1 squat snatch WOD: For time Rx: STIMULUS Less than 10:00 (no time cap) 2 rounds of: 10 snatches (175/125) 12 bar-facing burpees Straight into… 2 rounds of: 10 snatches, (115/75) 12 bar-facing burpees MODIFICATIONS: -Snatch, modify weight to complete weight 1 in under 2:00 with fast singles and weight 2 in less than 1:00 with a combination of cycled reps and fast singles, may modify movement to hang snatches -Burpees, modify reps first to finish in under 1:00 minute, then modify movement, e.g., step overs or up-down + step-overs STIMULUS NOTES: Less than 10:00 First snatch weight should feel moderate to heavy Second snatch weight should feel light to moderate No time cap STRETCHING: Accumulate 30 reach, roll, and lifts
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