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
Strength
A) Overhead Squat 3-3-3
B) Front Squat 3-3-3
C) Back Squat 3-3-3
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Foundations
For time:
10-9-8-7-6-5-4-3-2-1
95/65/45#
Power Cleans
Front Squats
Push Press
Conditioning
3 RFT
7 Squat Cleans 145/105/75
14 C2B
21 Box Jumps 24/20/”
Competition
For time (20 min cap)
1000 Double-unders
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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#
Candice – Deadlift 195#
Renee Johnson – Snatch 95# / C&J 130# / Shoulder Press 95# / Squat Snatch 105#
Damon – Strict Press 105# / Squat Clean 145#