WOD

Wed, May 7 2025

Mon, May 26, 2025 at 10:00am Memorial Day Murph

Fri, Jul 4, 2025 at 10:00am July 4 BBQ @ Sparks Marina

Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip

Fri, Dec 12, 2025 at 6:00pm Holiday Party

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20250507

Mobility May!

CrossFit 20250507

(Weight)
WARM-UP:
200m walk
AMRAP x 4mins
:30 machine of choice
5 inchworm + push-ups
5 air squats
5 up-downs

WOD REVIEW & WARM-UP: 3 sets:
3 push jerks + split jerk
– Build to starting workout load
– Take the bar from the rack

WOD: Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set

MODIFICATIONS:
Self-scale load based on own capacity

STIMULUS NOTES:
Heavy overhead day with a technical focus following 2 days of couplets with hinging/flexion and running/squatting
Overhead with a complex that requires technical proficiency and execution
The push press is the gatekeeper of strength while the push jerk and split jerk will be very technique-dependent under fatigue

STRETCHING:
1:00 banded shoulder stretch/side

100%

1^st	75 Rx	Chloe Wed, May 7, 2025
1^st	165 Rx	Brandon Wed, May 7, 2025
2^nd	135 Rx	Coach J Wed, May 7, 2025 Derrick Wed, May 7, 2025
3^rd	125 Rx	Aaron D Wed, May 7, 2025

Brandon	165 Rx
Derrick	135 Rx
Coach J	135 Rx
Aaron D	125 Rx
Jose B	115 Rx
James H	110 Rx
Robert	85 Rx
Chloe	75 Rx
Diggity	65 Rx
Arica	45 Rx
Joe K	DNS	PT