WOD
 | Sat, Mar 7 |  |
 | Sun, Mar 8, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 13, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 15, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
 | Welcome: Crista |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (3 days ago) |
| Barbell Strength 20260307 | CrossFit Open 26.2 |
Barbell Strength 20260307(Check In) 200m walk 400m easy conversation pace jog --Then-- 10-15 passes each area: -Upper back -Lats -Glutes -Lower back -Calves -Quads -KB Smash Hip flexors --Then-- Warmup 2 rounds: -6 Cat-cow -6 Samson stretch (each side) -8 Cossack squats (alternating) -10 Banded pull-aparts -10 Bandedgood mornings Clean & Jerk -5 sets x 2 reps @ 80% (1RM C&J) Squat clean (no jerk) -3 sets x 1 rep @ 85% (1RM clean) Focus: strong stand out of the hole Push Jerk (1RM Jerk) -4 sets x 3 reps @ 75% WOD: For 15 minutes: -5 Power clean 135/95 -5 Dumbbell hammer curl 35/20 -5 Dumbbell front squat 35/20 -5 Dumbbell strict press 35/20 OR Strength supersets: A. Power clean + Front squat 4 rounds: 3+5 @ 50% 1RM Clean Rest 1-2 min B. Dumbbell hammer curl + strict press 5 rounds: 5+5 *Rest 1-2 min between sets Stretching: Scorpion Childs pose Shoulder distraction
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CrossFit Open
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