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)
Skill Transfer Exercises for the Snatch (video)
__________________________________________________________
WOD
Strength
A) Deadlift 10-10-10
B) Strict Pull-ups 3×5
__________________________________________________________
Foundations
2 RFT:
Run 800m
Overhead Carry 400m, 45/25/15# plate
Conditioning
EMOMFALAP
15 Double-unders
5 OHS, 95/65/45
3 Burpees
*If you don’t complete at least 7 rounds EMOM, scale it by completing 10 rounds for time.
Competition
For time:
50-40-30-20-10
WBS 20/14/10
UB Double-unders
_________________________________________________________________
Weekly Challenge
10 minutes to find a 1 Rep Max Box Jump
Best Results:
Women –
Men –
____________________________________________
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#