WOD
 | Mon, Apr 13 |  |
 Coach J
Lifting heavy today! Sets of 2 hang squat cleans starting at 70% and increasing as appropriate. Aim for proper technique and strength building.
If you're newer to the barbell lifts then spend your time getting comfortable and consistent with the movement.
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| 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
| 0% |  | |  | 0% |
| 1st | 145 Rx | Coach E Mon, Apr 13, 2026 | | 2nd | 100 Rx | Carmille Mon, Apr 13, 2026 | | 3rd | 90 Rx | Julie A Mon, Apr 13, 2026 | | 1st | 235 Rx | Zack R Mon, Apr 13, 2026 | | 2nd | 225 Rx | Kyle Mon, Apr 13, 2026 | | 3rd | 185 Rx | Coach C Mon, Apr 13, 2026 |
| Zack R | 235 Rx | PR for hang squat clean | | Kyle | 225 Rx | | | Coach C | 185 Rx | | | Josh | 165 Rx | | | Coach E | 145 Rx | | | Carmille | 100 Rx | | | Julie A | 90 Rx | | | Erandi | 85 Rx | | | Patricia | 75 Rx | |
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Upperbody Strength 20260413
(Rounds)
For 5 minutes
-45s moderate row
-10 Cuban press
-5 Push up
-5 Ring row
--Then--
For 30-45s each
-Floor chest stretch
-Kneeling chest stretch
-Lat/QL Stretch
–Then–
Build to your first bench press weight using sets of 5-3-1-1-1 or more sets/reps starting at 30-35% of your 4rm and building to 85-90% of your 4rm.
Strength
Bench press
-4 x 4 @ heaviest weight
*Rest 2-5 min between sets.
Clang & Bang
Amrap in 15 minutes
-5 Double Dumbbell fly
-5 Seated triceps press
-5 Weighted dip
-5 DB push up
| 0% | | | | 0% |
| 1st | 5.14 | Holly Mon, Apr 13, 2026 | | 1st | 8 | Joe S Mon, Apr 13, 2026 | | 2nd | 7 | Phil Mon, Apr 13, 2026 | | 3rd | 6.15 | Derick Mon, Apr 13, 2026 |
| Joe S | 8 | scaled | | Phil | 7 | 105# BP | | Derick | 6.15 | scaled | | James H | 6.05 | 165# BP | | Derrick | 6.05 | scaled | | Jose B | 6.05 | scaled | | Coach C | 6 | scaled | | Robert | 5.17 | 135# BP | | Holly | 5.14 | 95# BP |
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