Friday 260508
Friday, May 8, 2026
Pre-WOD quick brief
Objective
Execute clean reps for the prescribed format
Score rule
Score: numeric value by workout format
Time Cap
⏱ 4 min
Adjust pacing to today's format and keep final score entry precise.
Rx Weights:
♀ 105/125/145-lb barbell♂ 155/185/205-lb barbell
Official Guidance
🧠 Stimulus and Strategy▼
Today’s workout is moderate-to-heavy lifting with a metabolic-conditioning stimulus, making it more challenging as your heart rate climbs. During the warm-up, find loads that let you complete 15+ reps at the first weight, 10+ at the second, and 5+ at the third. These will vary person to person, and that’s OK. If you train by percentages, aim for ~60%, 70–75%, and ~80%, respectively. Singles are a great way to keep the bar moving and manage rest. Touch-and-go reps are fine if you have them — but not if they lead to excessive rest.
⚖️ Intermediate Option▼
For reps:
On a 4-minute clock:
Max snatches, first weight
Rest 4 minutes
On a 3-minute clock:
Max snatches, second weight
Rest 3 minutes
On a 2-minute clock:
Max snatches, third weight
♀ 75/95/105-lb barbell
♂ 115/135/155-lb barbell
🌱 Beginner Option▼
For reps:
On a 4-minute clock:
Max snatches, first weight
Rest 4 minutes
On a 3-minute clock:
Max snatches, second weight
Rest 3 minutes
On a 2-minute clock:
Max hang snatches, third weight
♀ 15/35/45-lb barbell
♂ 35/45/55-lb barbell
On-demand AI insights
AI can generate a session plan, muscle analysis, coach instructions, and community insights based on today's WOD.
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Performance input
Recommended entry: numeric score matching the workout scoring rule.
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