WOD
 | Mon, Mar 9Today |
 | Fri, Mar 13, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 15, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
 Coach JToday we'll work a on a heavy day (relative to your ability and recovery). We hand an EMOTM of Snatches for you. |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (1 day ago) |
| CrossFit 20260309 | Upperbody Strength 20260309 |
CrossFit 20260309(Weight) WARM-UP: 200m walk 2 sets: 10 alternating Spiderman stretches 10 PVC good mornings 5 PVC pass-throughs 5 PVC overhead squats 5 PVC snatch balance WOD MOVEMENT REVIEW & WARM-UP: 4 sets: 1 snatch high pull 1 hang squat snatch 1 squat snatch – Increase loading to find a starting load for the workout HEAVY DAY! WOD: 1 rep on the minute of: Min 0-5: snatch high pull Min 6-10: hang squat snatch Min 11-20: squat snatch – Score is the heaviest load for each section STIMULUS NOTES: Heavy lifting day relative to athletes' capacity Snatch complex where the full movement is broken down in the earlier minutes and built upon throughout the workout. Increase loading for each movement and log your heaviest load for each ACCESSORY + STRETCHING: 5 sets: :20 bike, conversation pace :20 bike, moderate pace :20 bike, fast pace 2 sets: :30 reach, roll, and lift 20 banded pull-aparts
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