WOD

Sat, Apr 26 2025

Mon, May 26, 2025 at 10:00am Memorial Day Murph

Fri, Jul 4, 2025 at 10:00am July 4 BBQ @ Sparks Marina

Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip

Fri, Dec 12, 2025 at 6:00pm Holiday Party

Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS!

Most Recent Benchmark:
CrossFit Open 26.2 on Mar 8, 2026 (4 days ago)

Barbell Strength 20250426

Squat Clean Max

Max Split Jerk

STAY HYDRATED

Barbell Strength 20250426

(Check In)
Warm-up:
-200m walk
--Then--
30s Each
-Bottom of squat
-Couch stretch (each leg)
-Box or banded front rack stretch
-Doorway chest stretch
--Then--
-5 Air squat
-5 Alternating lunge steps
-5 Inch worm
-5 Air squat
--Then--
2 Rounds with an empty barbell
-5 Quick feet drill
-5 Barbell upright row (clean grip)
-5 Tall squat clean
-5 Hang squat clean
-5 Squat clean
-5 Split/push jerk

Clean warm-up:
-5 reps @ 40%
-3 reps @ 60%
-2 reps @ 70%
-1 rep @ 80%

Clean MAX:
20 min to find 1RM
Suggested working sets
-1 rep @ 85%
-1 rep @ 90%
-1 rep @ 95%
-1 rep @ 100%
continue adding to failure

Jerk:
-2 sets x 3reps @ 70-80%
-3 sets x 2 reps @ 80-90%
-4 sets x 1 rep @ 90%+

Accessory:
-Max 1 minute tire flips!

Stretching:
-:30 couch stretch
-:30 set child pose
-:30 scorpion stretch

Foam Rolling:
-Quads: 1-2 minutes.
-Hamstrings: 1-2 minutes.
-Glutes: 1-2 minutes.
-Shoulders: 1-2 minutes.

Coach B	Yes
Joey P	Yes
Coach J	Yes
Nick	Yes
Coach A	Yes
Coach E	Yes