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
A) EMOM x 5 – 1 Snatch High Pull + 1 Power Snatch + 1 Hang Squat Snatch
B) EMOM x 5 – 1 Clean High Pull + 1 Power Snatch + 1 Hang Squat Clean
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Foundations
AMRAP 15
100 Singles Unders
10 Atomic Sit-ups, 45/25/15# plate
Conditioning
5 Rounds
2 min clock:
20 Hang Power Cleans 95/65/55
AMRAP Hand Release Push-ups
-rest :60
Competition
For time
20 Muscle ups
30 Thrusters 135/95
40 Hang Power Cleans 135/95
50′ HSW
100 yard Sled Push, 3/2 plates
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Weekly Challenge
Max Height Box Jump – 5 Attempts of 10 mins
Best Results:
Women –
Men –
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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#