WOD
 | Sun, Aug 10 2025 |  |
 | Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 | Welcome: Nicole |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250810 | Pullup Program 20210504 | SQUAT CHALLENGE |
CrossFit 20250810(Time) WARM-UP: 200m walk Partner 1 | 1:00 bike or row Partner 2 | 5 inchworms + AMRAP wide stance air squats to above parallel 1 set: Partner 1 | 1:00 bike or row Partner 2 | 10 PVC pass-throughs + AMRAP PVC overhead squat initiations 1 set: Partner 1 | 1:00 bike or row Partner 2 | 10 PVC pass-throughs + AMRAP PVC overhead squats to above parallel SKILL/STRENGTH: Every 2:00 for 4 sets 1 snatch pull 1 snatch high pull 1 muscle snatch 1 power snatch – Use this complex to practice barbell cycling – May build above the intended workout weight but focus is on speed and efficiency of movement WOD: On a 15:00 clock Rx: STIMULUS 6:00-10:00 75 burpees – Every minute on the minute (including 0:00) complete 5 power snatches (75/55) In the remaining time: Find a 1-rep-max power snatch – Score is total time to complete the burpees and the load of the 1-rep snatch MODIFICATIONS: -Burpees, modify reps first then movement, e.g., up-downs -Power snatches, modify weight (light) and/or reps STIMULUS NOTES: 6:00-10:00 Light power snatch load; 5 unbroken reps for at least the first 5 minutes Heavy snatch effort to work on lifting a challenging load in a fatigued state while maintaining sound mechanics STRETCHING: 1:00 foam roll upper back 1:00 cat-cow
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