WODiac – a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Pyrros Dimas Training (video)
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WOD
Weekly Challenge
5 mins – 5 attempts to find a max height box jump
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Foundations
AMRAP 20
30 Power Cleans
30 Front Squats
30 Shoulder to Overhead
30 Burpees
30 Overhead Squats
30 Power Snatches
@ 45% of your body-weight
Conditioning
21-15-9 for time
Thrusters 105/75#
Box Jumps 24/20″
Row for Calories
Competition
3 RFT
6 DB Snatch 100/60
6 Bar Muscle-ups
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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#