Pyrros Dimas Training (video)

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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WOD 

Bar Work
EMOM x 4 – 1 Power Snatch + 1 OHS + 1 Snatch Balance

EMOM x 4 – 1 Power Clean + 1 High Hang Squat Clean + 1 Jerk

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Foundations 
AMRAP 20
10 Med Ball Cleans to WBS, 24/14/10
10 Knee ups
10 Burpees

Conditioning – “15.4”
AMRAP 8
3 HSPU
3 Cleans 185/125
6 HSPU
3 Cleans 185/125
9 HSPU
3 Cleans 185/125
12 HSPU
6 Cleans 185/125
15 HSPU
6 Cleans 185/125
18 HSPU
6 Cleans 185/125
21 HSPU
9 Cleans 185/125

*Scaled – AMRAP 8
10 Push Presses, 95/65
10 Cleans, 115/75

 
                                                                                                                                                       
Competition 
AMRAP 15
10 Triple Unders
20 Pistols
30 Handstand Toggles (back to wall)

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

Best Results:
Women –  TBA
Men – TBA
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***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#