WOD
 | Sat, Jan 25 2025 |  |
 | Thu, Feb 27, 2025 at 12:00pm CrossFit 25.1 Announcement |
| Fri, Feb 28, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Mar 7, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 9, 2025 at 11:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 14, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
Barbell Strength 20250125(Check In) Warm up: 200m walk 2 Rounds of: 1 Min easy bike/row/jump 7 Bodyweight good morning 7 Air squat 7 Pass-throughs with PVC or a band –Then– For 30s each Bottom of the squat Seated hamstring stretch Child’s pose Chip up dead hang –Then– 3 Quick feet 3 Snatch deadlift 3 Snatch grip upright row 3 Tall power snatch 3 Hang power snatch 3 Power snatch Low hang snatch: -4 sets x 3 reps @ 75% Build to your first working set of snatch using 4-6 warmup sets of 1-3 reps starting at 35-40% 1rm. Snatch grip bent over row: -2 sets x 10 reps @ heaviest weight Overhead squats: -5 sets x 5 reps @ 70-80% of 1RM snatch Accessories: 3 rounds of -10 hip extensions -10 KB swings (70/53) -10 banded lat pull-downs -8 box jumps (24/20) Stretching: :30 scorpion :30 banded lat stretch :30 child pose
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