WOD
 | Wed, Mar 15 2023 |  |
 | 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 |
| Fri, Jul 14, 2023 at 12:00pm Lahontan Lake WOD |
| Sat, Jul 15, 2023 at 8:00am Lahontan Lake WOD |
 | Welcome: Donna |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230315 | Home WOD 20230315 | 1000 Air Squats |
CrossFit 20230315(Weight, Rx2) Warmup: 10 alternating spiderman stretches 5 push-ups to down dog 10 PVC pass throughs 5 push-ups to down dog 10 alternating reverse lunges 5 push-ups to down dog 10 PVC around-the-worlds Snatch Warmup/Review Snatch Build-up - do 3 sets of the workout complex (build to 65-70% of 1RM Power Snatch) Heavy Day: 10 rounds - 1 Snatch Deadlift - 1 Hang Power Snatch - 1 Power Snatch (do all three movements consecutively as a complex, aim to increase weight across sets) Rx2 - if you're new to Snatch then work on movement consistency... - 3 Snatch Deadlift - 2 Hang Power Snatch - 1 Power Snatch Score = heaviest weight successfully lifted Stretch: 3 rounds - 30 sec Reach, Roll & Lift - 30 band Pullaparts
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