WOD
 | Sat, Mar 19 2022 |  |
| 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
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20220319 CrossFit Kids
(Time, Rx2)
Warmup: 200m run
3 rounds:
10 1-legged calf raises per side
10 good mornings
30 sec pigeon stretch per side
Skill: hang power clean
3-3-3-3-3 working up in weight
WOD: for time
50-40-30-20-10
Singles
25-20-15-10-5
Air squats
*every 2 minutes: 10 abmat sit-ups
Rx2 - 40-30-20-10 singles and 20-15-10-5 air squats
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Power Snatch Max
(Weight,  Snatch)
Maximum weight power snatch for 1 rep
| 100% | | | | 0% |
Planned: Sat,Dec13,2025 Wed,Jul16,2025 Sat,Jan4,2025 Sat,Mar19,2022 Tue,Mar8,2022 Wed,Jul28,2021 Fri,May7,2021| 1st | 110 Rx | Nicole Sat, Dec 13, 2025 | | 2nd | 105 Rx | Coach E Thu, Dec 14, 2023 | | 3rd | 87 Rx | Coach B Thu, Dec 14, 2023 | | 1st | 165 Rx | Brandon Sat, Dec 13, 2025
Coach C Fri, Mar 8, 2024
Joey P Thu, Aug 20, 2020 | | 2nd | 135 Rx | Carlos Sat, Jan 4, 2025
Derrick Sat, Jan 4, 2025
Coach J Tue, Jan 22, 2019 | | 3rd | 125 Rx | Josh Tue, Jun 6, 2023 |
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Hang Snatch
(Weight, Snatch)
Max weight for single rep Snatch from the hang position (either high hang or pockets position).
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Home WOD 20220319
(Reps)
Warmup: 2 Rounds
- 10 Scorpion Stretch
- 3 Wall Walks
- 10 weighted Rows
WOD: 5 Rounds, 3 mins per round...
- 10 weighted Push Press
- max reps weighted Bent Over Row
- Rest 2 mins between rounds
(Score=total reps of Bent over Row)
Stretch: accumulate 30 reach, roll, and lift
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