WOD
 | Tue, Dec 30 2025 |  |
 | Gymversary: Joe K(4) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20251230 | CrossFit 20241230 | Gymnastics Class 2025 1230 | ❄️ Blizzard of Burpees ❄️ |
CrossFit 20251230(No Results Tracked) WARM-UP: 200m walk :40 inchworms with a push-up + lateral hop :40 alternating deep lunge + twists :40 lateral up-downs over a line :40 mountain climbers :40 lateral burpees over a line WOD MOVEMENT REVIEW & WARM-UP: 2 sets: 3 hang power cleans 3 shoulder-to-overheads – Build in load to workout weight. – Rest 1:00 between sets WOD: 4 x AMRAP x 4mins Rx: STIMULUS 2+ rounds per AMRAP 3 hang power cleans (135/95) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups – Rest 2:00 between rounds MODIFICATIONS: -Hang power cleans & STOH, modify weight to complete unbroken sets each round -Burpees, modify reps to complete in :45 or less -Pull-ups, modify reps first, e.g., 6, then movement, e.g., jumping pull-ups STIMULUS NOTES: 2+ rounds per AMRAP Unbroken hang power cleans and shoulder-to-overheads Pull-ups in 1-2 sets Enough rest to push each AMRAP, but not to fully recover Start each AMRAP back at the hang power cleans (Results posted under 20241230) STRETCHING: 1:30 lat/side delt foam roll/arm 1:30 T-spine foam roll with arms overhead
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