WOD

Fri, Apr 3

Coach J

Today, we have a higher box jump paired with moderately-heavy hang power cleans.

Expect this to challenge you more and more as the rounds go on.

Choose weights and heights that allow you to maintain unbroken sets through the first several rounds.

Plan to go a little heavier than the workout weight in the pre-workout strength component to get a good idea of how you plan to scale today.

Remember to use a hook grip!!!

CrossFit 20260403

(Time)
WARM-UP:
200m walk
3 sets:
:50 bike, easy
:10 bike, sprint

1 set:
Tin soldier walk
Floor scrapers
Spiderman lunges
Pike bear crawl
– Perform 25 ft down and back of each movement.

WOD MOVEMENT REVIEW & WARM-UP:
Every 2:00 for 5 sets:
3 hang power cleans
– Build to workout weight or slightly heavier

WOD: 8 rounds for time
Rx:
STIMULUS 10:00-15:00; advanced athletes sub-10:00
5 box jump-overs (30/24)
5 hang power cleans (225/155)

MODIFICATIONS:
-Box jump-overs, modify height first, try to maintain jump, then movement, e.g., step-overs
-Hang power cleans, modify weight to complete the first 3-4 rounds unbroken

STIMULUS NOTES:
Time cap 17:00
Taller box jump-overs paired with moderately heavy hang power cleans
Try for unbroken sets of both movements for the first 3-4 rounds and then no more than 2 sets per round

STRETCHING:
1:00 hamstring stretch/side
1:00 calf stretch/side

1^st	6:45	Crista Fri, Apr 3, 2026 Lea Fri, Apr 3, 2026
2^nd	8:31	Amelia Fri, Apr 3, 2026
3^rd	9:32	Nicole Fri, Apr 3, 2026
1^st	6:37	Zack R Fri, Apr 3, 2026
2^nd	10:22	Josh Fri, Apr 3, 2026
3^rd	11:17	Brice Fri, Apr 3, 2026

Zack R	6:37	155#
Lea	6:45	75#
Crista	6:45	55#
Amelia	8:31	85#
Nicole	9:32	105#
Cassy	9:45	75#
Erandi	9:54	75#
Josh	10:22	M
Natalie	10;32	85#
Kelly	10:37	M
Brice	11:17	M
Coach B	11:22	85#
Robert	12:19	95#, 24”
Joe K	12:37	155#
Joey P	DNF Rx
Kristie	DNF	4 rds