WOD

Sat, Oct 21 2023

Sat, Oct 28, 2023 at 10:00am Dirty Wookie 5k
Sat, Dec 23, 2023 at 5:00pm Allure Holiday Party
Sat, Feb 3, 2024 at 10:00am CrossFit for Health Seminar
Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT
Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
Barbell Strength 20231021Home WOD 20231021Other ResultsScary Squat Challenge

Barbell Strength 20231021


(Check In)
Warmup: 3 mins cardio
2 rounds
- 5 Pushup to Down Dog
- 10 PVC Passthrough
- 5 Pushup to Down Dog
- 10 PVC Around-the-World
- 5 Pushup to Down Dog
- 10 PVC Snatch Grip BTN Push Press

Ankle stretch: 45 sec /side
10 PVC Snatch Balance

Hang Power Snatch
- Warmup
- 7 x 3
(work light to moderate weight for technique and speed)

Front Squat
- Warmup
- 7 x 3
(work to heavy, 70-80% for as many sets as possible)

Accessory
- accumulate 100 banded hamstring curls
- accumulate 100 banded face pulls
- accumulate 100 banded lat pulldowns

Stretch:
- 1 min straddle hold (left, right, middle)
- 1 min foam roll quads /side

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Tracy LYes
Coach AYes
CarsynYes
Coach BYes
TriciaYes
BenYes
ClaireYes
Joe SYes
Aaron DYes
Coach EYes
TejasYes
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)