WOD
 | Mon, Apr 13 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
 Coach JLifting heavy today! Sets of 2 hang squat cleans starting at 70% and increasing as appropriate. Aim for proper technique and strength building. |
| CrossFit 20260413 | Upperbody Strength 20260413 | Other Results |
CrossFit 20260413(Weight) WARM-UP: 200m walk On a 6:00 clock: 4 shuttle runs 10 banded side-steps in each direction 10 leg swings, across body 5 alternating elbow-up PVC front-rack stretches 5 PVC deadlifts 5 Cossack squats/leg – Shuttle run is 25 ft out and back WOD MOVEMENT REVIEW & WARM-UP: 1 set: 5 hang squat cleans 5 hang squat cleans 3 hang squat cleans 3 hang squat cleans – Perform 3 broad jumps after each set. – Build in load through all unbroken sets. – Rest 1:30 between each HEAVY DAY! WOD: For load: Hang squat clean 2-2-2-2-2-2-2 – Aim to start at 70-75% of 1-rep-max clean – Lift once every 3:00-4:00 MODIFICATIONS: Load should be challenging, relative to the athlete's strength and experience level with this complex movement STIMULUS NOTES: Heavy day relative to each athlete's capacity. Build in weight for the first 3-4 sets Unbroken reps STRETCHING: 3 sets: 15 unweighted sumo good mornings 15 unweighted good mornings – Maintain an easy and controlled pace
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