WOD

Thu, Sep 11 2025

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

Coach J

Coming off yesterday's light and fast workout, we've got a slow, heavy day for you. Today you'll work on sets of 5 Power Cleans at above 75% of your 1RM. You'll want to take 3-4 mins between sets to ensure you're adequately recovered for each set. We haven't done this one in over a year, so if you're feeling good, go for a 5RM PR! 💪

Happy Gymversary Gayle! Come in and lift some weight with us!

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

CrossFit 20250911

5 Rep Max Power Clean

Squat Class 2025 0911

Fruits and Veggies!

CrossFit 20250911

(No Results Tracked)
WARM-UP:
200m walk
2 sets:
5 inchworms
10 walking lunges
20 mountain climbers
10 walking lunges
10 leg swings /leg (forward/back)

MOVEMENT REVIEW & WOD WARM-UP:
3 sets:
5 touch-and-go power cleans
– Build in load

HEAVY DAY! Power clean:
5-5-5-5-5
– Rest 3:00-4:00 between sets

MODIFICATIONS:
-Power clean, modify movement, e.g., hang power clean

STIMULUS NOTES:
Unbroken sets of 5
All 5 sets above 75% of 1-rep-max clean
Find a challenging load for all 5 sets, not necessarily a 5-rep max

STRETCHING:
1:00 hamstring stretch/leg
1:00 lat stretch/side