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
Bar Work
Squat Cleans 5@80%, 5@85%, 5@90%
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Foundations
5 RFT
10 Thrusters 95/65/45
150 Single Unders
Conditioning
5 Rounds
1 Min – Burpees
1 Min – Pull-ups
1 Min – Double-unders
-rest :60
*Score – total reps
Competition
7 RFT
20′ HSW
7 Hang Power Snatch 135/95/65
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Weekly Challenge
AMRAP 1 minute: Burpees
Best Results:
Women – TBA
Men – TBA
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Jess Wade – Front Squat 105#
Renee Johnson – Ring Muscle-up!!!!
Julie Anderson – Pistols & Strict Pull-up
David Wilkins – Front Squat 200#
AJ Webster – 26 Double Unders
Michelle – Back Squat 135#
Melissa – Back Squat 135#
Dalton – Back Squat 315#
Stuart – Front Squat 265#
Stuart – Clean & Jerk 210#
Curtis Hackler – Snatch 185#
Josh Wright – Snatch 210 / Clean & Jerk 280#
Damon – Snatch 100# / Clean & Jerk 140#
Renee Johnson – Snatch 95# / Clean & Jerk 130#
Renee Johnson – Shoulder Press 95#