WOD
 | Wed, Dec 3 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20251203 | Overhead Squat 3 Rep Max | Front squat 3 rep max | Back Squat 3 Rep Max | ❄️ Blizzard of Burpees ❄️ |
CrossFit 20251203(No Results Tracked) WARM-UP: 200m walk 4 sets: :20 jumping jacks :20 air squats :20 mountain climbers WOD MOVEMENT REVIEW & WARM-UP: 2 sets: 3 overhead squats – Build in load 2 sets: 3 front squats – Build in load 2 sets: 3 back squats – Build in load HEAVY DAY! For load: Overhead squat 3-3-3 Front squat 3-3-3 Back squat 3-3-3 – Start at 75-80% of 1-rep-max overhead squat and aim to increase all 9 sets. – Rest about 3:00 between sets MODIFICATIONS: Scale the load for each squat variation based on your capacity, strength, and mobility STIMULUS NOTES: Heavy day, relative to each individual athlete STRETCHING: 2 sets: 1:00 banded hamstring stretch/leg 1:00 child’s pose
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3 Rep Max
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