WOD
 | Sat, Mar 19 2022 |  |
 | Sat, May 21, 2022 at 7:00am Burpee Mile @ McQueen High School |
| Mon, May 30, 2022 at 10:00am Memorial Murph |
| Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party |
| Fri, Dec 23, 2022 at 7:00pm The 12 WODs of Christmas Celebration |
| Sat, Apr 29, 2023 at 7:30am Burpee Mile |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (4 days ago) |
| Barbell Strength 20220319 | 20220319 CrossFit Kids | Power Snatch Max | Hang Snatch | Home WOD 20220319 |
Barbell Strength 20220319(Check In) 5 mins Cardio Warmup Snatch warmup & progression w/ PVC Snatch - 4 @ 65% - 2 @ 70% - 2 @ 75% - 2 @ 80% Power Snatch + Hang Squat Snatch - 1 @ 70% - 1 @ 80% - 1 @ 85% - 1 @ 90% - (if time permitting) work on max Power Snatch or max Hang Squat Snatch Snatch Pulls from Hang - 2 x 3 @ 100% - 2 x 3 @ 110% Cool Down: 30 sec lying Knee to Chest / side 30 sec seated Butterfly 20 Cat/Cow 10 lunge Hip Flexor stretch / side 60 sec Pigeon stretch / side 30 sec Hurdle stretch / side 30 sec lying Glute stretch / side
|
Snatch
|
|
