WOD

Sun, Sep 7 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20250907Pullup Program 20210914Fruits and Veggies!

CrossFit 20250907


(Time)
WARM-UP:
200m walk
1:00 jump rope
10 banded pass-throughs, wide grip
10 banded pull-aparts, palms down
10 banded good mornings, feet under hips
10 hang clean high pulls
1:00 jump rope
10 banded pass-throughs, narrower grip than set 1
10 banded pull-aparts, palms up
10 bandeded squat-stance good mornings
10 hang muscle cleans
1:00 jump rope
10 banded pass-throughs, narrower grip
10 banded pull-aparts
10 sumo stance banded good mornings
10 hang power cleans

SKILL/STRENGTH: EMOTM x 5mins
3 push jerks
– Hold the receiving position of each rep for :01

WOD: For time
Rx:
STIMULUS 6:00-10:00
15 deadlifts (115/85)
15 push jerks

12 deadlifts (135/95)
12 push jerks

9 deadlifts (165/115)
9 push jerks

6 deadlifts (185/125)
6 push jerks

3 deadlifts (205/135)
3 push jerks
– Use the same barbell for both movements

MODIFICATIONS:
-Modify weight to complete deadlifts in 1-2 sets and all push jerks in 1-3 sets throughout the workout

STIMULUS NOTES:
Time cap 12:00
Deadlifts in 1-2 sets
Push jerks in 1-3 sets
Ascending load with descending reps

STRETCHING:
1:00 foam roll glute/side
1:00 pigeon stretch/side

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1st6:40 Coach B Sun, Sep 7, 2025
2nd8:52 Natalie Sun, Sep 7, 2025
3rd9:56 Kelly Sun, Sep 7, 2025
1st9:15 Nick Sun, Sep 7, 2025

Coach B6:40
M
Natalie8:52
M
Nick9:15
M
Kelly9:56
M
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