WOD
 | Mon, Jul 6 |  |
 Coach JToday’s workout is a descending rep scheme of power snatches and rope climbs. This is another grippy WOD! |
 | Happy Birthday: Aaron D |
| CrossFit 20260706 | Upperbody Strength 20260706 |
CrossFit 20260706(Time) Welcome to July! Throughout the month, expect workouts and skill work designed to get you lifting heavy relative to your capacity. WARM-UP: 200m walk 2 sets: 20 jumping jacks 10 PVC pass-throughs 10 push-ups to downward dog 5 elbow-to-instep/leg 10 air squats/overhead squats 10 PVC snatch-grip deadlifts WOD MOVEMENT REVIEW & WARM-UP: Rope climbs EMOTM x 7mins: 1 power snatch + 1 hang power snatch – Start around 50-60% of workout weight and build each round – Aim to be at or above workout weight by Minutes 5-7 WOD: For time Rx: STIMULUS 8:00-14:00 15 power snatches (135/95) 5 rope climbs 12 power snatches 4 rope climbs 9 power snatches 3 rope climbs 6 power snatches 2 rope climbs 3 power snatches 1 rope climb MODIFICATIONS: -Power snatch, modify weight -Rope climb, modify height first then movement, rope lowers STIMULUS NOTES: Time cap 16:00 Small sets or quick singles on the snatches Balance of time spent between the power snatches and rope climbs STRETCHING: 1:00 forearm stretch 1:00 banded shoulder stretch/arm
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