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)

__________________________________________________________

WOD 

Bar Work

EMOM x 4 – 1 Power Snatch + 1 Hang Squat Snatch (work to a heavy set)
-then
EMOM x 4 – 1 Power Clean + 1 Hang Squat Clean + 1 Jerk (work to a heavy set)

________________________________________________________________________________

Foundations 
AMRAP 5 – 30 Lunges, 10 Power Cleans 95/65/45
-rest 1 min
AMRAP 4 – 20 HR Push-ups, 10 Front Squats 95/65/45
-rest 1 min
AMRAP 3 – 10 Burpees, 10 Shoulder to Overhead 95/65/45
-rest 1 min
AMRAP 2 – 10 Air Squats, 10 Deadlifts 95/65/45

Score = total reps

Conditioning 
3 RFT
21 Box Jumps, 24/20″
15 Burpees
9 Squat Cleans 135/95/65
         
                                                                                                                                                                 
Competition 
AMRAP 12
15 Calorie Row
9 Thrusters 135/95
6 C2B

_________________________________________________________________

Weekly Challenge
5 mins – 5 attempts to find a max height box jump

Best Results:
Women –  TBA
Men – TBA
____________________________________________

***March PR’s & Noteworthy Efforts***
Chandra Hindman – Deadlift 195#
Candice – Deadlift 175#
Melissa – Deadlift 155#
Marla – Bar Muscle-up
Devin – Deadlift 315#
Michelle – Deadlift 185#
Dallas – Deadlift 310#
Dallas – Clean & Jerk 195#
Patty Thompson – Deadlift 250#
Denise – Deadlift 235#
AJ – Deadlift 235#
Lana – Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel – Deadlift 230#
Jim Thompson – Deadlift 275#
Patty – Power Clean 150#
Deb Davis – Back Squat 100# x 2
Jeff Anderson – Power Clean 200#
Deb Davis – Split Jerk 95#
Emily Wilkens – Deadlift 160#
Kim C – Power Clean 95#
Mayur – Power Clean 165#
Jeremy Barnes – Power Clean 185#
Chris S – Power Clean 135#
Renee J – Power Clean 135#
Chris S – Push Jerk 145#
Lindsay – Hang Snatch 120#