WOD
Warm-up
Down & Backs
Burgerner Warm up
Weekly Challenge
3 min clock: AMRAP Barbell Squat Jumps, 45/35#
Barbell
A) EMOM x 5 – 5 Split Jerks (start at 60% of 1 RM Split Jerk)
B) Split Jerk 1-1-1
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Foundations
For time:
50 Air Squats
50 Box Jumps 24/20
50 KBS 35/25#
50 Burpees
50 Thrusters 65/45
Conditioning
AMRAP 20
30 Double unders
5 T2B
10 Front Squats 95/65
Competition
10 RFT
3 Muscle-ups (ring or bar)
20′ HSW
*Score = # of UB sets of muscle-ups + sets of UB HSW
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3 min clock: AMRAP Barbell Squat Jumps, 45/35#
Best Results:
Women – tba
Men – tba
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WODiac – a daily RX of CrossFit news, links and commentary
Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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January PR’s & Noteworthy Efforts
Steph Richardson – Hang Clean & Jerk 180#
Renee Johnson – Back Squat 175#
Ashton Johnson – Back Squat 195#
Brett M – Back Squat 10×245#
Renee Johnson – 2 UB Muscle-ups
Dalton – Hang Power Snatch 180#
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Local Competitions