WOD
 | Sun, May 5 2024 |  |
 | Sat, May 18, 2024 at 7:00am Burpee Mile |
| Mon, May 27, 2024 at 10:00am Memorial Day Murph |
| Thu, Jul 4, 2024 at 10:00am Sparks Marina Paddleboard and BBQ |
| Sun, Sep 1, 2024 at 6:00am Bring A Friend Week |
| Sat, Sep 14, 2024 at 8:00am New Kids in the Box |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20240505 | Home WOD 20240505 | Bar Muscle Ups W6S16 |
CrossFit 20240505(Weight) WARM-UP: 200m walk 2 sets: 20 jumping jacks 5 push-ups to down dog 10 PVC pass throughs 20 jumping jacks 5 push-ups to down dog 10 PVC around-the-worlds 20 jumping jacks 5 push-ups to down dog 10 PVC snatch grip behind the neck presses WOD WARM-UP: 3 sets 1 power snatch 1 hang power snatch – Add load with each set – Rest 1:00 between sets WOD: EMOTM x 20mins 1 power snatch 1 hang power snatch – Build in load, prioritizing mechanics INTENDED STIMULUS Heavy complex day relative to athlete's capacity 70% or heavier of 1-rep-max power snatch For beginners, and those who do not know their 1-rep-max, start at a light to moderate load Build in load across the EMOTM only if technique allows STRETCHING: 2 sets :30 alternating scorpion stretch :30 pigeon stretch/leg
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