DAILY WOD
 | Mon, Jul 1 2024 |  |
| 20240701 PRE-WOD STRENGTH | 20240701 METCON | 20240701 OPTIONAL COMPETE METCON |
20240701 PRE-WOD STRENGTH
(Weight)
Every 2:00 for 4 sets:
3 touch-and-go power snatches
– Build to a heavy set of 3.
| 1st | 115 Rx | Kherri Mon, Jul 1, 2024
Nidia Mon, Jul 1, 2024 | | 2nd | 90 Rx | Mari Mon, Jul 1, 2024 | | 3rd | 85 Rx | Jessica L Mon, Jul 1, 2024
Lindsey C Mon, Jul 1, 2024
Trina Mon, Jul 1, 2024 | | 1st | 195 Rx | Jackson Mon, Jul 1, 2024 | | 2nd | 185 Rx | Jeremy Mon, Jul 1, 2024
Caleb Nu Mon, Jul 1, 2024
Thomas C Mon, Jul 1, 2024 | | 3rd | 145 Rx | Andrew Mon, Jul 1, 2024
Blake P Mon, Jul 1, 2024 |
| Jackson | 195 Rx | | | Thomas C | 185 Rx | | | Caleb Nu | 185 Rx | | | Jeremy | 185 Rx | | | Blake P | 145 Rx | | | Andrew | 145 Rx | | | Nidia | 115 Rx | | | Kherri | 115 Rx | | | Matt Br | 105 Rx | | | Dale | 95 Rx | 2 reps | | Scott P | 95 Rx | | | Eddie | 95 Rx | | | Mari | 90 Rx | | | Trina | 85 Rx | | | Lindsey C | 85 Rx | | | Jessica L | 85 Rx | | | Laura M | 75 Rx | | | Elizabeth | 65 Rx | | | Cecy | 65 Rx | | | Dana F | 55 Rx | | | Pam | 50 Rx | | | Alex D | 45 Rx | | | Nicole Hu | 35 Rx | | | Susan | 35 Rx | | | Heather B | 35 Rx | | | Alice | 30 Rx | | | Heather G | 25 Rx | |
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20240701 METCON
(Time, Rx2, Rx3)
9-7-5 reps for time of:
Ring muscle-ups
Power snatches (95/135 lb)
Rx2: Low ring muscle up transitions, 65/95 lb
Rx3: Ring rows, push-ups from knees, 35/45 lb
INTENDED STIMULUS
- Classic CrossFit benchmark Amanda with a power snatch instead of a squat snatch.
- High-skill couplet that packs a surprising metabolic punch.
- 6:00-10:00; advanced athletes closer to 4:00.
- Muscle-ups in 3 sets or less and in under 2:00 per round.
- Moderate snatch load allowing for unbroken reps or fast singles with a rep every :15 or less.
| 1st | 3:54 Rx2 | Cecy Mon, Jul 1, 2024 | | 2nd | 4:28 Rx2 | Mari Mon, Jul 1, 2024 | | 3rd | 4:29 Rx2 | Lindsey C Mon, Jul 1, 2024 | | 1st | 7:29 Rx | Jackson Mon, Jul 1, 2024 | | 2nd | 8:28 Rx | Caleb Nu Mon, Jul 1, 2024 | | 3rd | 9:19 Rx | Thomas C Mon, Jul 1, 2024 |
| Jackson | 7:29 Rx | | | Caleb Nu | 8:28 Rx | | | Thomas C | 9:19 Rx | | | Dale | 2:56 Rx2 | 65# | | Cecy | 3:54 Rx2 | #55 | | Blake P | 4:21 Rx2 | | | Mari | 4:28 Rx2 | | | Lindsey C | 4:29 Rx2 | | | Elizabeth | 4:41 Rx2 | 55# | | Jessica L | 4:51 Rx2 | | | Andrew | 5:00 Rx2 | | | Nidia | 5:?? Rx2 | | | Matt Br | 5:13 Rx2 | | | Scott P | 5:34 Rx2 | | | Jeremy | 5:42 Rx2 | 135# / Bar muscle ups | | Kristen | 5:45 Rx2 | 55# | | Maddy | 5:52 Rx2 | | | Brandon | 6:20 Rx2 | | | Dana F | 6:21 Rx2 | #55 | | Laura M | 6:30 Rx2 | | | Kherri | 6:37 Rx2 | #95 | | Trina | 6:39 Rx2 | | | Eddie | 4:50 Rx3 | | | Heather B | 5:07 Rx3 | | | Heather G | 5:30 Rx3 | | | Pam | 6:03 Rx3 | | | Alex D | 6:35 Rx3 | | | Alice | 6:51 Rx3 | | | Susan | 7:02 Rx3 | | | Nicole Hu | 7:46 Rx3 | |
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20240701 OPTIONAL COMPETE METCON
(Time)
For time:
21-15-9
Double-dumbbell devils presses (35/50 lb)
– Perform a 100-ft farmers carry after each set.
– Use two dumbbells.
STIMULUS & GOALS
- 10:00-15:00.
- Grind it out, grip-intensive dumbbell day.
- Keep moving, using the farmers carries as a chance to catch your breath before hitting each new round of devils presses.
- Perform unbroken farmers carries throughout the workout.
- Push to keep moving on the dumbbell devils presses at a consistent pace. This isn’t a movement that you can typically sprint through, but it is one that you should always be able to do one more rep of.
- Breathe on the farmers carry and try to recover your breath before getting back to the dumbbell devil’s presses.
| Carson C | 8:15 Rx | | | Caleb Nu | 11:29 Rx | | | Kherri | 12:30 Rx | | | Lindsey C | 10:10 | 20# - 100m carry bc I can’t read | | Jessica L | ✅ | scaled | | Blake P | ✅ | scaled | | Thomas C | ✅ | scaled |
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