Tamalpais CrossFit WOD May 13 2026

Every 1:00 x 5 sets- 3 P. Snatch (singles) @ 70% OR RPE 6-7
-into-
Every :30 x 10 sets- 1 Power Snatch @ 75–80% OR RPE 8

GRIZZLY- 30 Toes to Bar
30 Overhead Squats 55/75 M45/65
30 Burpee Over Bar
-Rest 1:00-
30 Burpee Over Bar
30 Overhead Squats 55/75 M45/65
30 Toes to Bar

KODIAK-25 Toes to Bar
25 Overhead Squats 45/65 M35/55
25 Burpee Over Bar
-Rest 1:00-
25 Burpee Over Bar
25 Overhead Squats 45/65 M35/55
25 Toes to Bar

POLAR- 0 Hanging Knee Raises
20 Dumbbell Front Squats (light)
20 Up Downs
-Rest 1:00-
20 Up Downs
20 Dumbbell Front Squats (light)
20 Hanging Knee Raises

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Adductor Smash (each side)
1:00 Frog Stretch
1:00 Banded Quadruped Rotations (ea side)

Optional Accessory: 3-4 sets
12 Goblet Spanish Squat @ RPE 8/10
12 Single Leg Weighted Hip Thrust (easide) @ RPE 8/10
-rest 1:30-2:00 between sets-