WOD
Warm-up
Down & Backs
Burgerner Warm up
Barbell
A) EMOM x 5 – 5 Power Cleans (start at 60% of 1 RM Clean)
B) Power Clean 1-1-1
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Foundations
5 RFT / 20 min cap
30 Lunges
20 Burpees
10 Thrusters 95/65/45#
Conditioning
AMRAP :
50 Alternating Russian KBS, 55/35
40 Reverse Single unders
30 Overhead Single Leg Stand-ups from 12″ (3 plates or short box), 25/15#
20 Burpee Pull up/T2B combo
10 Squat Clean Thrusters 135/95/65#
Competition
AMRAP 14
60 cal Row
50 T2B
40 WBS
30 Power Cleans 135/95
20 Muscle-ups
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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