WOD
 | Wed, May 3 2023 |  |
 | 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 |
| Sun, Jul 16, 2023 at 8:00am Lahontan Lake WOD |
| Most Recent Benchmark: Max Height Box Jump on Mar 12, 2026 (1 day ago) |
| CrossFit 20230503 | 5 Rep Max Power Snatch | Home WOD 20230503 | Other Results | Get Outside Challenge |
CrossFit 20230503(No Results Tracked) WARMUP: 2 rounds 5 push-ups to down dog 10 PVC pass throughs 5 push-ups to down dog 10 PVC around-the-worlds 5 push-ups to down dog 10 PVC snatch grip behind the neck presses Snatch Progression Every 2 mins x 3 rounds - 5 Hang Muscle Snatch Loading: 3 rounds - 3 Power Snatch (build to 60% or 1RM) HEAVY DAY: - build to max set of 5 Power Snatch (touch 'n go) INTENDED STIMULUS Build to a heavy set of 5 touch-and-go power snatches. Lift once every 3:00. Aim to increase weight across sets. Start around 60% of your best power snatch STRETCHING: - 1 min foam roll Upper Back - 1 min foam roll Lower Back - 1 min Active Hang
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5 Rep Max
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