WOD
 | Sat, Oct 22 2022 |  |
 | 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 |
| Mon, May 29, 2023 at 10:00am Memorial Day Murph |
| Tue, Jul 4, 2023 at 10:00am Sparks Marina Paddleboard and BBQ |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20221022 | Home WOD 20221022 | 20211106 CrossFit kids |
Barbell Strength 20221022(Check In) Warmup Split Jerk Progression 2 x 5 Split Jerk Presses 6 x 3 Split Jerks 6 x 2 Cleans (work to 80%) - focus on rack before bottom of squat rigid trunk from pressurization sit in full depth squat balanced receiving position immediate aggressive drive out of squat Power Clean + Hang Clean + Front Squat + Jerk - 5 sets Accessory: - 50 Deficit Pushups - 50 Close Grip Bench Press (45/35) - 50 Sumo DB Squats
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