Row, Front Squats, Burpees

by | Apr 10, 2015 | WOD | 0 comments

*PR and Noteworthy Efforts Updated Below*
_______________________________________________________

WODiac – a daily RX of CrossFit news, links and commentary

Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)

__________________________________________________________

WOD 

Bar Work
A) 5 x  – 1 Snatch High Pull + 1 Power Snatch + 2 Hang Squat Snatches

B) 5 x  – 1 Clean High Pull + 1 Power Clean + 2 Hang Squat Cleans

____________________________________________________________________________

Foundations 

                                                                                                                                                 
Competition 
For time:
10-8-6-4-2
Alternating One Arm DB C&J, 80/50/35
2-4-6-8-10
Burpee Ring or Bar Muscle-ups

_________________________________________________________________

Weekly Challenge
Max Height Box Jump

Best Results:
Women –  TBA
Men – TBA
____________________________________________


***April PR’s & Noteworthy Efforts***

Gary Glass – Front Squat 275#
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#