WOD

Wed, Sep 30

Coach J

As we close out our month of focus around the the Olympic lifts, we have a final tests of our progress.

Today, we are testing an Olympic total! The goal is to find a heavy lift for both the snatch and the clean and jerk.

Keep in mind that heavy is relative to each athlete. Look back at your most recent lifts to get a sense of where to start and a general goal for the day.

Aim to increase the loading across each lift.

CrossFit 20260930

Snatch Max

Clean and Jerk Max

Other Results

CrossFit 20260930

(Weight)
WARM-UP:
200m walk
2 sets:
:20 on / :10 off
up-downs
air squats
PVC pass-throughs
PVC overhead squats

WOD MOVEMENT REVIEW & WARM-UP:
On a 5:00 clock:
1-2 snatches
– Rest 1:00-1:30 between sets
– Build in load

HEAVY DAY! WOD:
Snatch
1-1-1-1-1

Clean and Jerk
1-1-1-1-1

– Start with a heavy load (80% or more) and make small increases

MODIFICATIONS:
Reduce barbell load to allow for focus on the technical complexities of the movement

STIMULUS NOTES:
Build to a heavy 1-rep snatch and clean and jerk
After the snatch, deload and take several lighter-weight lifts on the clean and jerk before trying to jump to heavy load

STRETCHING:
1:00 couch stetch/side
1:00 foam roll lats/side

1^st	255 Rx	Nicole B Wed, Sep 30, 2026
2^nd	210 Rx	Coach B Wed, Sep 30, 2026
3^rd	150 Rx	Erandi A Wed, Sep 30, 2026
1^st	340 Rx	Coach C Wed, Sep 30, 2026
2^nd	130 Rx	Thomas M Wed, Sep 30, 2026

Coach C	340 Rx
Nicole B	255 Rx
Coach B	210 Rx
Erandi A	150 Rx
Thomas M	130 Rx
Cristine	102 Rx
Kelly	90 Rx