WOD
 | Sat, Feb 24 2024 |  |
 | Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT |
| Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
| Fri, Mar 8, 2024 at 4:00pm FRIDAY NIGHT LIGHTS |
| Sun, Mar 10, 2024 at 9:30am SUNDAY MORNING LIGHTS! |
| Fri, Mar 15, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20240224 | Home WOD 20240224 | February Steps Challenege |
Barbell Strength 20240224(Check In) Warmup: 200m walk 2 rounds: -20 jumping jacks -10 PVC good mornings -5 PVC overhead pause squats -20 mountain climbers Then Accumulate 40 hyperextensions Barbell warmup: 3 rounds for quality (empty barbell) -5 romanian deadlifts -5 muscle snatch -5 behind the neck press -5 overhead squat -5 snatch balance Snatch (week 4/6) -5 reps x 2 sets @ 50-60%+ -4 reps x 3 sets @ 60-70%+ -3 reps x 2 sets @ 70-80% Deadlift -5 reps x 1 set 50% -5 reps x 1 set 60% -5 reps x 1 set 70% -4 reps x 4 sets 80% Accessory: 4 sets -15 gakk squat -45 sec plank Stretch: - 1 min Pigeon pose /leg - 1 min Calf stretch /leg
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